Monday
Happy Labor Day!
THE THIRTEEN
13 Rounds (with a Partner):
26 Cal. Row
8 Strict Pull-ups
21 Shoulder-to-Overhead (95/65)
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WOD Thoughts: WORKOUT: This is a hero workout in honor of the 13 Marines who recently lost their lives serving and protecting our country. For this partner workout you may break up the reps however you would like. Note there are some odd number so the reps may not be split exactly even but you should try to keep the workload as even as possible.
Tuesday
3 Sets for Quality:
10 Weighted Tempo Push-Ups (2 sec. negative)
20 Banded Triceps Extensions
20 Banded Pull Aparts
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For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)
Directly Into..
1 Round of:
30 Overhead Squats (95/65)
100 Double Unders
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WOD Thoughts: STRENGTH: We are starting our session off with some accessory strength. Focus on quality for these exercises and try not to rush. This strength will make sure the shoulders are ready for our workout. WORKOUT: This is a 10 to 12 Min workout. Pick a weight on the OH Squat that will be close to unbroken sets. Try and keep the DU sets :45 or under.
Wednesday
Strict Handstand Push Ups
5-9 Unbroken: 4-3-3-2-2
10-14 Unbroken: 9-8-7-6-6
15-19 Unbroken: 12-10-8-6-6
20-24 Unbroken: 18-15-12-8-6
25+ Unbroken: 20-16-12-8-8
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On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Double Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)
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WOD Thoughts: STRENGTH: This is the third time we are seeing this format. Based on the number of unbroken strict HPSU you did two weeks ago that will determine the structure of your reps for each set. Make note that this is a lot of volume so you still might need to scale. WORKOUT: This is a workout format that we should be very familiar with. The design should be a hard sprint effort with about a minimum of 1 Min of Rest. Pick a dB weight that will allow for an unbroken set.
Thursday
Front Squat:
5-5-5-3-3-3-1-1-1
(start around 70%)
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For Time:
400 Meter Run
40 Wall Balls (20/14 to a 9/10′ target)
400 Meter Run
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WOD Thoughts: STRENGTH: For today’s strength we have 9 working sets with the first set starting at 70 percent of your best. The design is to increase each set building to a heavy single for the day. WORKOUT: This is a sprint style workout. Try not to think about pacing too much, go out at a hard pace and try to hang on. The focus on the run should be fast and the focus on the wall ball should be big sets.
Friday
5 Sets:
1 Power Snatch + 1 Hang Squat Snatch
(65-70% of 1 RM Snatch)
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[0:00-9:00]
AMRAP 9:
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)
[9:00-15:00]:
Heavy Single Power Snatch
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WOD Thoughts: STRENGTH: This strength is a great opportunity to work on your tech and a good primer for the workout. All sets should be done at 65 to 70 percent of your best. WORKOUT: Goal for this workout is 4 to 6 rounds. As you can imagine this is going to be a very gripy workout. Pick a weight that is going to set you up for success on both the deadlift and the snatch, the snatch with be the limiting factor. For the heavy lift you will only get 5 to 6 attempts so plan.
Saturday
[Teams of 2]
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)*
*1 Bear = Power Clean+Front Squat+Push Press+Back
Squat +Push Press
Cash-Out: 2977 Meter Row
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WOD Thoughts: WORKOUT: This workout is hero workout in memory of 9/11. We did a variation of this workout last year so it might look familiar. This a long workout and you may split up the work however you would like.
Sunday
3 Sets:
50 Medball Russian Twists
:30s Side Plank (Right)
:30s Side Plank (Left)
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5 Rounds For Reps:
1 Minute: Burpees
1 Minute: Dumbbell Snatches (50/35)
1 Minute: Calorie Bike
1 Minute Rest
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WOD Thoughts: STRENGTH: Starting off our session with some core work. WORKOUT: The goal of this workout is to get as many reps as possible, so pick one of the movements to attack. The goal should be to use as much of the min of work, focus on managing your breath during the rest.
CARDIO CLUB: Mile Cycle! Week One!!
5 sets
400m Run moderate
200m run easy
Rest 2 min
5 sets
200m run fast
100m run easy
*there is no rest between sets