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friday
Strength: 5x3 DL work up to heavy 3 within the 5 sets Wod: 8 min amrap 2-4-6-8-10.. wallwalls 4-8-12-16-20...
01 September, 2022
thursday
Strength: clean and jerk10 min emom 1 heavy rep Wod: 5 rounds 100,200,300,400,500m run 4 MU 8 push press 115/85 16 box jumps (stay in it mentally esspecially when the runs get longer and try to maintain your pace through out each run and movements)...
31 August, 2022
Monday
Strength: OHS 5x3 work to solid 3 within those 5 sets Wod: 27-21-15-9 cal row burpees over rower lateral (steady steady steady is the name of the game this should take 8- 13 min so no reseaon to sprint till last 9 reps)...
28 August, 2022
Friday
Strength None Aerobic Conditioning #1 6 sets of 30s walking lunge 30s Assault Bike - high RPM 30s Assault Bike - low RPM (1/2 high) 30s plank 30s row (10 dampner) low RPM 30s row (1 dampner) high RPM (2x low) rest 3 min after #1 Aerobic Conditioning #2 6 sets of 30s walking lunge 30s Assault Bike - low RPM 30s Assault Bike - high RPM (2x low) 30s plank 30s row (1 dampner) high RPM 30s row (1 dampner) low RPM (1/2 high) note: high/low is opposite of #1...
25 August, 2022
Thursday
Strength Deadlift 3x2@80% 1RM 2x2@90% 1RM Conditioning 7sets of 16 Deadlift @30-40% 1RM 8 Box Jumps max cal row (75-80% effort) rest 1:30 b/w sets notes: record cals/set, score is total cals scale to 6 box jumps if not getting to rower ...
24 August, 2022
Tuesday
Strength *rest 90s b/w sets 3 Hang Clean + 1 Jerk @60% 2 Hang Clean + 1 Jerk @65% 1 Hang Clean +1 Jerk @70% 1 Hang Clean +1 Jerk @70% 1 Hang Clean +1 Jerk @70% Aerobic Capacity (Pacing Training) 5 sets of 300m row - hard 75m row - easy 125m row - sprint *rest 3 min b/w sets pacing guidance easy - 2:08/500m (M) / 2:20/500m (F) hard - 1:43/500m (M) / 1:55/500m (F) sprint - 1:25/500m (M) / 1:40/500m (F) Note: Push yourself each round. You should feel gassed after each round. There is ample recovery between sets to give it your all each set....
22 August, 2022
Monday
Strength (12 min) Back Squat 2x3 @ 75% 1RM 3x3 @ 80% 1RM Aerobic Capacity #1 (progressive run) 6 sets of 200m run - fast 100m run - easy (no rest b/w sets) note: 100m is recovery and should be 1/2 speed of 200m run, i.e. same time as 200m run 4 min rest after #1 complete Aerobic Capacity #2 (progressive run) 300m run - easy 300m run - moderate rest 2 min 200m run - moderate 200m run - fast rest 1 min 100m run - fast 100m run - sprint cool down 2 min easy bike 2 min walk focus on breathing - try to exhale every 4th or 5th step...
21 August, 2022
friday
Strength: DL 10-8-6-4-2 (same as early in the week) Wod: 2RFT 500 meter row 25 thrusters 45/35 15 T2B (this is a version of jackie but broken in two rounds this push each segment esspecially that secound round)...
18 August, 2022
thursday
strength: snatch 5 heavy singles (work to solid weight and on your own time hit 5 solid singles with rest as needed in between those singles) Wod: 3 RFT 25 box jumps overs 7 RMU 10 hang cleans 135/95 (this should be quicker than you think depemding on how your MU are but bjo are steady and same pace and cleans should be ub or at most 2 quick sets)...
17 August, 2022