Strength
EMOM 16
1) 1 5s Pause Front Squat (60-65%)
2) 2 Tall Box Jumps (↑)
Conditioning
For Time:
24/18 Calorie Bike (FX: 18/14) (RX+: 30/22) (1:00 Cap)
30 Wall Balls (20/14) (10’/9′) (RX+: 11’/10′)
30 Burpee Box Jump Overs (24/20)
*8:00 Cap
Optional Cooldown
2:00 Foam Roll Quads
1:00/1:00 Foam Roll Calves
Join us for Core-Flex tonight at 5:45 PM!
Reserve your spot on Zen Planner!
________________________________
It’s time to re-test our first “Girl Coach WOD!”
“Coach Elizabeth”
“Coach Elizabeth”
For Time:
200m Row
10 EKO Complexes
400m Run
8 EKO Complexes
600m Row
6 EKO Complexes
800m Run
4 EKO Complexes
1000m Row
2 EKO Complexes
*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges (135/95)
*32:00 Cap
Strength
Every 1:30, 3 Rounds
1) 4-8 Kipping Chest to Bar Pull-Ups
(FX: Kipping Pull-Ups OR 8 Banded Strict Pull-Ups)
(RX+: 2-4 Bar/Ring Muscle-Ups with Feet Together)
2) Accumulate :30 L-Sit or Knee Tuck*
*Rings, Parallettes, Boxes, Floor
Conditioning
2 Rounds of 5:00 on/2:00 off
AMRAP
40 Crossover Single Unders (FX: 20 OR 40 Double Unders)
20 Sit-Ups
5 Pull-Ups (FX: 4)
3 Chest to Bar Pull-Ups (FX: 2)
1 Bar Muscle-Up (FX: No Bar Muscle-Up)
*RX+: Unbroken 5-3-1 Gymnastics Complex
Finisher
Every 1:30, 3 Rounds
1) 15 Prone Shoulder External Rotation
2) 15 Prone Shoulder Extension
BATTLE OF THE BIKES – Saturday, August 19th
– Scaled, FX, RX, RX+ Divisions (M/F)
– 3 mini-workouts (<2:00 of total work!)
LINK TO SIGN-UP
https://docs.google.com/spreadsheets/d/1c29SXVrZS9Irmm1FUn-pmB3ULMMhu7r52l681ZvDv3Y/edit#gid=0
| Weekly Overview | ||
| Monday | Snatch | |
| Tuesday | Gymnastics Pulling Development | |
| Wednesday | “Coach Elizabeth” CFR7 Benchmark WOD | 5:45pm Core Flex |
| Thursday | Front Squat, Tall Box Jump | |
| Friday | Bench Press | |
| Saturday | Squad WOD | |
| Sunday | Snatch | 7:15am Comp WOD/Seventh Heaven |
Strength
Every 2:00, 9 Sets
1-3) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (↑, start at 60-65%)
4-6) 2 Squat Snatch (↑)
7-9) 1 Squat Snatch (↑)
Conditioning
For Time:
15-12-9-6-3 Burpees Over Bar
5-4-3-2-1 Snatch (155/105) (FX: 115/80) (RX+: 185/125)
*9:00 Cap
YOGA starts today at 11:15 AM!
Join us every Sunday for one hour, moving forward! Bring family or friends for a $10 drop-in fee!
Strength
Every 1:30, 3 Rounds
1) 10 Goblet Cossack Squats
2) 5 X50-Tempo Hip Thrust (5s hold at top)
3) 5 X50-Tempo Underhand Ring Rows (5s hold at top)
Conditioning
Every 2:00, 4 Rounds
1) 500/400m Row (FX: 400/300m)
2) AMRAP
45 Double Unders (FX: 30)
15 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
*Continue AMRAP from where you left off
