AUG.7.17 MON

Gymnastic Strength Focus
5 giant rounds NFT of:
60sec hold in bottom of wall-facing Squat
– Arms overhead, and body as close as possible
10/10 cossack to sit
– as low as possible
10/10 neg. toe touch dips from top of box
– as low as possible with heel down
10 touch-n-go Squat jumps to max height
– Scale squat jumps to goblet squat if needed
50m Reverse sled pull

Take 15-20min to walk and stretch. Don’t forget to record your efforts, and chart your progress.

AUG.8.17 TUE

Mixed Modal Endurance
OTM x 30min, alternate intervals:
min 1) 3-5 Bench Press + 25m Front rack KB Carry
min 2) 10/10 MB lateral throws at close range (~10% bwt)
min 3) 30sec max distance row

Tomorrow is a benchmark workout. Rest up and prepare your body to be ready to work hard.

AUG.9.17 WED

Open WOD 17.4 (Rx’d)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155
55 wall-ball shots, 20/14
55-calorie row
55 handstand push-ups

Open WOD 17.4 (Scaled)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135/95
55 wall-ball shots, 20lb to 9’/10lb to 9′
55-calorie row
55 hand-release push-ups

– No time cap. Must finish.
– Use appropriate load and modality
– deadlift at 135/95
– WBS 20lb to 9ft / 10lb to 9ft
– Hand-release push-ups

Take 15-20min to cool down with walking, possibly light air bike, and stretching

AUG.10.17 THU

Stay active by moving lightly, smoothly, methodically, and with awareness of needs in mind, body, and spirit. What do you need to do to mend your body as fast as possible?

AUG.11.17 FRI

a) Gymnastic Strength (lower body)
5 rounds NFT
5 x 15 ct. negative ring push-up
20 inverted shoulder taps
10 Dips (assisted as needed to find bottom)

b) Explosive Control/Pulling
E90sec x 10-15 rounds, complete:
1 x 30/30m sled sprint
1 Rope Climb
– Must be able to keep leg speed high on sled work.
– 1 RC sub: 5 climbing rope jumping pull-up + 5 climbing rope toes-to-bar or HKR

Take 15min to walk/jog and stretch

AUG.12.17 SAT

3-5 rounds:
10 KB Swing
1 x 30/30m Sled Sprint (90/50lb on top)
15 KB Swing
10 Goblet Squat
25 KB Swing
10 Supine-grip Pull-ups
50 KB Swings
– Rest 2min between rounds, and about 60sec after each non-kettlebell movement.
– This should not be a max effort. The goal is to build endurance and appropriate hypertrophy.