Friday 8/23/19

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HAPPY BIRTHDAY COACH CAMERON!!

1) Bench Press (5rm)

Take 15-20 min to find 5RM

2) CF New England Benchmark WOD "Optimus Prime"

AMRAP 7:
Wall Balls (20/14 lb)
5 Deadlifts (225/155 lb) at the top of each minute

Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots.
The total score is total reps completed (includes the deadlifts).

Thursday 8/22/19

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1) HS Walk Progressions

For 10 min:
Scaled: EOMOM 10: 8 DB Strict Press AHAP followed by 8 strict chin-ups

Intermediate: Practice HS walk bailouts with quarter turn.
If those are clean, practice HS walks for 5ft increments.

Advanced: HS walks weaving through cones (4 cones spread across 1 floor length)

If Intermediates are struggling to HS walk for 5ft increments, can do partner assisted

2) 4 rounds:
40/30 cal bike
:30 L-Sit
1 length db lunge (50s/35s)
40 double unders

Thursday 8/15/19

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1) HS Walk Progressions

Scaled: Alt EOMOM 10:
Min 0-2) Perform the following box HS walk drill, crawling in semicircle around and back (https://www.youtube.com/watch?v=g6iTL1Sa89w)
Min 2-4) Accumulate :40 hs hold on wall

Intermediate: 10 min for quality, Practice HS walking into the wall, start from very close (5 ft or less) and gradually increase starting distance away from wall.

Advanced: EOMOM 10:
Complete 15 goblet squats (62/44) plus 1 length HS walk. Make transition to walk as fast as possible.

2) Comptrain "Broken Road"-ish
5 rounds:
15 american kb swings (53/35)
35 double unders

Directly into:

5 rounds:
20 ab mat sit ups
200m run

Tuesday 8/13/19

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1) Mikko's Triangle style
Alt EMOM 25:
Min 1: bike cals
Min 2: toes to bar
Min 3: box jump overs
Min 4: burpees
Min 5: Rest

*Choose a set amount of reps as a target for each round, each round - go for 8-18 reps each station.
Must attempt the SAME NUMBER OF REPS for each station, report the the lowest number of reps you managed to complete across ALL rounds.
For example, if you completed 13 bike cals but only 10 burpees, your score is 10. Or if you managed to complete 12 reps for each station the first three rounds, then fell to 10 in the final two rounds, your score is 10!

2) After Party

3 rounds:
6 reps + :10 hold Pallof Press
10/10 KB side bends

Thursday 8/8/19

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1) HS/HS Walk Progressions

Scaled: EOMOM 10 perform a max set of shoulder taps in pike position on box

Intermediate: 10 min for quality, Practice HS walking into the wall, start from very close (5 ft or less) and gradually increase starting distance away from wall.

Advanced: For 10 min, practice getting at least 5x10 second freestanding HS holds

2) On a running clock:
3 rounds:
800m sprint
Rest 3:00

Score is total time including rest

3) After Party

3 rounds:
8/8 Single arm db/kb weighted situp

Saturday Squad WOD! 8/3/19

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Teams of 3:
AMRAP 8:
Hang Power Snatches (75/55) (rx+ 95/65)
One partner works, one partner does bar hang, one partner rests. Switch as needed.

2 min rest

AMRAP 8:
Wall balls
One partner works, one partner does farmers hold (2x53/35) (rx+62/44), one partner rests. Switch as needed.

2 min rest

AMRAP 8:
Bike for cals.
One person works, one partner does plank hold, one partner rests. Switch as needed.

Score is total snatch/wall ball/bike cal reps