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Monday 8.15.16

image

WARMUP

if your early - pre warm up
400 m job - warm up
Dynamic Stretch

SKILL WORK

BENCH For Max Rep
50% x 3
60% x 3
70% x 3
75% x 2
80% x 2
85% x 2
90% x 1
95% x 1
max x 1
RECORD MAX

EMOM

WcG 3 Team
3 STATIONS 4 rounds all AMRAPS [1min work - .30 sec transition] 3 Athletes work independently
1 min: bench 95/45
.30 sec transition
1 min: 5wb sit-ups, 5wb shots
.30 sec transition
1 min: alternate stright arm kb box step-ups R=L =2
.30 sec transition
REPEAT

CASH OUT

8 ROUNDS
.30 sec work / .15 sec rest
Weighted Tricep behind the neck extensions 45/25, 25/15
Weighted alternate lunges 45/25, 25/15

Saturday 8.13.26

billy and mike

WARMUP

400m jog
group dynamic stretch - line up in 2s. [alt walking lunge twists, inch worms, high kicks]

PARTNER WOD

WOD 1: 20 min
Buy-In: 100 calorie row - spilt
AMRAP
5 pull ups / jumping pull ups ea.
10 push ups ea.
15 air squats ea.

5 min transition

WOD 2: 20 min
Buy-In: 800 m run partner
AMRAP
10 Deadlift ea. 225/155, 185/115, 155/95, 135/75
5 bbjo ea.
10 kb swing ea 53/35, 44/26, 35/18
5 hspu ea.

COOL DOWN

your call

Friday 8.12.16

brandy and mike

WARMUP

run 400
dynamic stretch

SKILL WORK

Deadlift
1 rep work starting with bar moving to 1 rep max

METCON

1 Rd For Time
50 cal row
25 kb thruster R
25 kb thrusters L
50 ab mat sit uos
50 box jump 24/20
50 cal row

CASH OUT

8 rounds 4 min
40/20
dbl unders
planks

Thursday 8.11.16

billy and mike

HAPPY BIRTHDAY COACH MIKE

WARMUP

200m jog
dynamic stretch
GROUP Burpee Ladder 1-10

BIRTHDAY WOD

Birthday - Coach Mike 46
40 Double unders (80 Single)
6 Cleans 95/65, 85/55, 75/45, 65/35
40 Pull Ups
6 Front Squats 95/65, 85/55, 75/45, 65/35
40 Squat Jumps
6 Push Press 95/65, 85/55, 75/45, 65/35
40 Wall Balls 20/14, 14/10
6 Thrusters 95/65, 85/55, 75/45, 65/35
40 Walking Planks
6 Bear Complex 95/65, 85/55, 75/45, 65/35

CASH OUT

46 Birthday Burpees (Mike has to clap at the top of each burpee)
46 V-Situps
For Birthday Boy:
2 Rounds:
4-Rope Climbs
6-Hand-stand Push ups