Friday July 12, 2019

SKILL/STRENGTH:

OHS or Front Squats 

Wendler Week 2  

3 @70% of Base  

3 @80% of Base  

Max Effort @90% of Base  

(minimum Requirement = 3)  

 

WOD: 

4 Rounds: 

200 Meter Run, 5 Bar Muscle-Ups or 10 Toes 2 Bar

200 Meter Run, 10 Power Snatches (95/65) (55% of 1 RM) (

Don’t Forget that the deadline to oder 508 Summer Apparel and/or Ditano Day Shirts   is this Friday 7/12/19.

 

WOD:

Partner 25 minute AMRAP

E3MOM

100 Burpees 

– Every 3 minutes 30 Russian Twists

100 Ab Mat Situps 

– Every 3 minutes 30 Wall Balls

100 KB Swings 

– Every 3 minutes 200m Run (each)

300 Double Unders

– Every 3 minutes 30/20 cal row

(Scored by # of primary movements.  300 Dubs=100 points)

Cash Out:

2 minutes each side: Couch Stretch

 

Wednesday 7.10.19

Don’t Forget that the deadline to oder 508 Summer Apparel and/or Ditano Day Shirts   is this Friday 7/12/19.

 

Deadlifts

Wendler Week 2

3 @70% of Base

3 @80% of Base

Max Effort @90% of Base

(minimum Requirement = 3)

 

WOD

3 Rounds of:

1 minute, Clean & Jerk (135/95)

2 minutes of rest 

1 minute Calorie Row

2 minutes of rest 

 

Tuesday 7.9.19

Don’t Forget that the deadline to oder 508 Summer Apparel and/or Ditano Day Shirts is this Friday 7/12/19.

 

STRENGTH:

Strict Presses

Wendler Week 2

3 @70% of Base

3 @80% of Base

Max Effort @90% of Base

(minimum Requirement = 3)

 

WOD

1000m Row/ 800m Run

60 Push-ups

Rest 2 Minutes

1000m Row/ 800m Run

40 Push-Presses (95#/65# or 65% of your Strict Press Base.  This may be more or less than the prescribed.  Feel free to go heavier or lighter)

Rest 2 Minutes

1000m Row/ 800m Run

20 Ring Dips or Box Dips

Monday 7.8.19

Strength:

Back Squats 

Wendler Week 2 

3 @70% of Base 

3 @80% of Base 

Max Effort @90% of Base 

(minimum Requirement = 3) 

 

WOD:
21-18-15-12-9
Hang Power Cleans (115,75)
Wallballs 

*Every time you break your set complete 4 burpees over the bar 

Level 2- (95,55)
Level 1- (75,35), 21-15-9
ADV- 135,95, 30/20lb ball 

Saturday 7.6.19

WOD:

LumberJack 20 

  • For Time 
  • 20 Deadlifts (275/185 lb) 
  • 400 meter Run 
  • 20 Kettlebell Swings (2/1.5 pood) 
  • 400 meter Run 
  • 20 Overhead Squats (115/75 lb) 
  • 400 meter Run 
  • 20 Burpees 
  • 400 meter Run 
  • 20 Chest-to-Bar Pull-Ups 
  • 400 meter Run 
  • 20 Box Jumps (24/20 in) 
  • 400 meter Run 
  • 20 Dumbbell Squat Cleans (45/35 lb) 
  • 400 meter Run 

 

 

Friday 7.5.19

STRENGTH: 

Deadlifts  

Wendler Week #1 

5 @ 65% of Base Weight 

5 @ 75% of Base Weight 

Max Effort @ 85% of Base Weight 

(min requirement = 5 Reps) 

 

WOD: 

5 Rounds: 

10 Wall Ball Jumping Squats  

200m Run 

20 Sit Ups 

10 Toes 2 Bar 

 

Cash Out: 2-minute Couch Stretch 

Thursday 7.4.19

Holiday Schedule

Wednesday July 3rd: Business as Usual

Thursday July 4th: 7am & 9am. Classes

Friday July 5th: Classes start at 9am and then normal schedule

 

“Fireworks” 

Partner WOD: 

100 Double Unders 

100 Kettlebell Swings 

100 Push Ups 

80 Double Unders 

80 Kettlebell Swings 

80 Push Ups 

60 Double Unders 

60 Kettlebell Swings 

60 Push Ups 

40 Double Unders 

40 Kettlebell Swings  

40 Push Ups 

20 Double Unders 

20 Kettlebell Swings  

20 Push Ups 

Wednesday 7.3.19

Holiday Schedule

Wednesday July 3rd: Business as Usual

Thursday July 4th: 7am & 9am. Classes

Friday July 5th: Classes start at 9am and then normal schedule

 

STRENGTH:  

Front Squats or OHS 

Wendler Week #1 

5 @ 65% of Base Weight 

5 @ 75% of Base Weight 

Max Effort @ 85% of Base Weight 

(min requirement = 5 Reps)
 

  • If this is your first cycle, your Base Weight = 90% of your 1 Rep Max. 
  • If you completed theist cycle and fulfilled all the requirements, then add 10#’s to your Base Weight.  This will the Base Weight you will use for the next month. 

  WOD: 

Barbell Cycling – “DT” Complex 

On the 2:30 x 5: 

12 Deadlifts 

9 Hang Power Cleans 

6 Push Jerks

Tuesday 7.2.19

Holiday Schedule

Wednesday July 3rd: Business as Usual

Thursday July 4th: 7am & 9am. Classes

Friday July 5th: Classes start at 9am and then normal schedule

 

STRENGTH:  

Strict Presses 

Wendler Week #1 

5 @ 65% of Base Weight 

5 @ 75% of Base Weight 

Max Effort @ 85% of Base Weight 

(min requirement = 5 Reps)
 

  • If this is your first cycle, your Base Weight = 90% of your 1 Rep Max. 
  • If you completed theist cycle and fulfilled all the requirements, then add 5#’s to your Base Weight.  This will the Base Weight you will use for the next month. 

 

WOD: 

Strict HSPU or Strict Press Biathlon 

21  – 15 – 9 

Strict HSPUS 

  • 800m Run before every set 
  • 200 m Run after every break in HSPU’s 
  • Kipping HSPU’s may be used 
  • Weight on Strict Press Should be today’s first lift 
  • 25 minute time cap