August 14-18. 2017 | "Weekly Programming"

Monday, August 14, 2017
SKILL:
Monday's are a bear... complex.
7 minute emom adding a repetition each minute. Use 60-70% of your 1rep max bear complex or the lightest of the movement in the complex if you are unsure.  This is 28 reps of a complicated sequence so be smart!
WORKOUT:
Let's focus on those that do good and honor a fallen hero.  Air Force Senior Airman Bryan Bell of Erie, Pa, lost his life at the age of 23 when his vehicle encountered an IED in Afghanistan. 
"BELL"
3 rounds for time 
~21 deadlifts (185/135)
~15 pull-ups 
~9 front squats (185/135)

Tuesday, August 15, 2017
Skill:
15 minutes of shoulder mobility. 
WORKOUT:
AMRAP 
6 minutes of:
~20 double unders 
~10 power snatch (75,55)
*3 minute rest*
6 minutes of:
~20 double unders
~10 power snatches (95, 65)
*3 minutes rest*
6 minutes of:
~20 double unders 
~10 power snatches (115, 75)

Wednesday, August 16, 2017
Skill:
Sled Sprints -
Partner up- your partner is your timer.  Men rx start with one 45# plate, women 25#.  Sprint from the 3 power pole (straight across from our drive way) to the stop sign.  Rest long enough to catch your breath (30-60 seconds) and sprint back to power pole.  Record both times and switch positions with your partner and repeat.  Add a plate of your choice and complete 2 more rounds.
Workout:
40 alternating KB snatches 
200 m sprint 
30 alternating lunges (holding kettlebell at full extension. ) 
200m sprint 
20 alternating kb snatches 
200 m sprint 
10 alternating kb lunges 
200 m sprint

RX weights: 53/35

Thursday, August 17, 2017
Skill:
Split Jerk
Coaches will go over technique. Then work up in weight and then do 3x3 at 75% 1RM.
Workout:
21-15-9
~Row for Calories
~Wall Balls 20/14

Friday, August 18, 2017
Partner WOD:
"The Friday 500"
~50 Power Cleans 95/65
~50 Pistols
~50 Russian KBS 53/35
~50 Romanian Deadlifts 95/65
~50 Pushups
~50 Toes to Bar
~50 Air Squats
~50 Push Press 95/65
~50 Ring Rows
~50 Situps
Or, for those who want to spice it up:
~50 Power Cleans 135/95
~50 Pistols
~50 American KBS 70/53
~50 Romanian Deadlifts 135/95
~50 Handstand Pushups
~50 Toes to Bar
~50 Back Squats 135/95
~50 Push Press 135/95
~50 Ring Dips
~50 Situps


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