Training June 26th – July 2nd

L&N

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

 

MONDAY

12 Min to Find a 1 RM Front Squat

-then-

AMRAP 9

3 Front Squats @ 95/65#

3 Toes to Bar

6 FS

6 TTB

9 FS

9 TTB

Scored by total reps of FS and TTB.

After the Workout: 60 Kroc Rows @ 90/65#

 

TUESDAY

Snatch Party 4.0

EMOM Until Failure

1 Snatch

*Start at 100# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by 20# and continue working up again. You will reset 3 times during the workout. The next time you miss after your 3rd and final reset, you are done. Scored by heaviest load achieved.

 

WEDNESDAY

Sprint & Agility

Week 4

Sprint Ladder:

2 x 40’ Shuttle Sprint

Rest 15 seconds

2 x 70’ Shuttle Sprint

Rest 30 seconds

1 x 120’ Hill Sprint

Rest as directed

  1. Run 400 m easy, 200 m hard, 200 m easy, 100 m hard, 100 m walk
  2. Instruction and Drills on Change of Direction
  3. 2 x Sprint Ladder @ Warmup Pace
  4. 5 x Sprint Ladder @ Sprint Pace
  5. Cooldown:

Group A- 4 min static stretching

Group B- 4 min on rower or airdyne, cooldown pace

 

THURSDAY

12 Min to Find a 1RM Sumo Deadlift

-then-

For time:

30 Pullups

10 Sumo Deadlifts @ 315/205#

24 Pullups

8 Sumo Deadlifts

18 Pullups

6 Sumo Deadlifts

12 Pullups

Required 1 RM Sumo Deadlift to attempt Rx: 450/275#

*Scaling notes: This is based off 70% 1RM for men and 75% 1RM for women

 

FRIDAY

12 min to find a max in the complex Power Clean + 3 Push Jerks

-then-

AMRAP 20

50 Cal Row/AD

50 Wall Ball Shots @ 20/14#

50 Push Jerks @ 115/80#

50 Box Jumps @ 24”/20”

 

SATURDAY

Swolis and Clark Expedition

@ 9AM

We will walk ~1.5 miles through the middle of Indian Creek while carrying logs. Wear clothes and shoes suitable for wading through a creek. Course finishes at the gym, so you can stash a change of clothes there for when you finish. Course takes ~2 hours.