Week of Monday, August 12th 2024

Week of Monday, August 12th 2024 

Monday 8/12/24

Warmup - 

1. 2 rounds

10 pvc pass throughs

10 good mornings

10 behind the neck presses

10 overhead squats

2. Bergener warmups from hips (3x), above knee (2x), and mid shin (1 x) with pvc, then repeat with barbell:

1. Dip & drive

2. Add shrug

3. Add high pull

4. Muscle Snatch

5. Power Snatch

A) Hang power snatch - 5 x 4, increasing

B) 5 rounds for time:

20 Russian KB swings (24/16)

10 Toes to bars

Tuesday 8/13/24

Warmup - 3 rounds

5 crawl outs w/ push-up

10 ring rows

15 band pull aparts

A1) Strict Press - 5 x 5, increasing

A2) Barbell bent over rows - 4 x 8

B) 4 rounds for time:

12 push presses (95/65)

250 m row

Wednesday 8/14/24 

Warmup - 3 rounds

5 standing bottoms up kb presses each side

10 split squats each side

15 deficit heel raises

20 second banded ankle stretch each side https://www.rehabhero.ca/exercise/elevated-banded-ankle-dorsiflexion#:~:text=Anchor%20the%20band%20to%20a,push%20the%20ankle%20into%20dorsiflexion.

A1) Pistol squats Rx - 4 x 6 each leg 

Pistol progression : lateral step on box - 4 x 8 each leg

Pistol progression : pistol to a bench - 4 x 10 each leg

***Try for Rx today***

A2) Seated lat pulldowns (band over pullup bars, sit on floor with legs fully extended - 4 x 15

B) For time:

30 Box Jumps (24/20)

30 Jumping pull-ups

30 American KB Swings (24/20)

30 Goblet Lunges (24/20)

30 Knees to elbows

Note: First 5 movements of the filthy fifty 

Thursday 8/15/24

Warmup - 3 rounds

15 russian kb swings

15 goblet squats

8/8 kb push presses each side

1. Hang squat cleans - 4 x 3, increasing

2. “Elizabeth”

21-15-9 reps of:

Cleans (135/95)

Ring Dips (Scale to parallettes or double pushups 42-30-18)

Friday 8/16/24

Open gym - make up a WOD you missed

Saturday 8/17/24

For time with a partner:

8 x 200 m relay (4 legs each)

8 x 10 Thrusters (4 each)

8 x 200 m row (4 each)

80 med ball sit-up throws (alternating)