Saturday July 31
35 Min Cap
1 Class 10AM (Open 7-12)
With a partner
2x200M Run (each partner does 1 run)
4 Rounds (each partner does 2 rounds)
20 Double Unders
5 Clean and Jerk 155/105
Then 2x200M Run
4 Rounds
20 Double Unders
5 Clean and Jerk 185/135
Then 2x200M Run
Repeat with 205/145, 225/155 and 245/165
(Go heavy on the clean and Jerk, most groups will get time capped on the 225/155)
Sunday Aug 1
1 Class 9AM (Open 7-11)
3 Rounds
21 Box Jump Over
21 Deadlift 165/115
15 Burpee Over Bar
15 Hang Clean
9 Muscle Ups
9 Shoulder to OverHead
Pick a weight that you can do sets of 4-6 Hang Cleans and 2-4 S2OH each time.
M-F Doors open at 5:00 AM
M-F Classes
6:00 AM, 7:15 AM, Noon
Mon&Tues
5:00, 6:00 & 7:00 PM
Wed and Thurs
5:00 & 6:30 PM
Fri
5:30PM
Monday Aug 2
Week 1 Of our Strength Cycle
Pick one of these rep schemes 3×5 or 5×3 Back Squat and record your #s in SugarWOD
Metcon:
5 Rounds
1 Lap Run (330M)
5 Push Press 185/125 (Go heavy, 1-2 Rounds Unbroken, 3-4 Rounds in sets of 2)
This is the 3rd time we have done this Metcon in the last 2 months, try and go heavier and/or faster….
Tuesday Aug 3
3×3 Deadlift (Only 1 Option for DL)
& do 1 set of 15-20 deadlifts.
Record your weights and reps in SugarWOD
Metcon:
3-6-9-12-9-6-3
Cleans 135/95
Burpee Over Bar
Wednesday Aug 4
100 double Unders
50DB Hang Clean and Jerk
1000m row 50 cal
50 hspu
From 0-5 AMRAP
From 5-7 rest
From 7-14 AMRAP (start at 100 Double Unders)
From 14-17 rest
From 17-35 AMRAP or until you finish (Start at 100 DU)
The 1st 5 min, you might get to the rower.
The 2nd 7 min you should get a chunk of the rowing, some might finish it.
Thursday Aug 5
Either 3×5 or 5×3 Front Squat
Also, 1 set of 15-20 Back Squats (If you got a 20 Rep Max 2 weeks ago, add some weight and shoot for 20 again)
Metcon:
Elizabeth
21-15-9 reps for time of:
• Clean 135/95#
• Ring dips
or
Amanda9/7/5 reps of:
• Muscle-Ups
• Snatch 135/95#
Friday Aug 6
Either 3×5 or 5×5 Strict Press (Behind the neck if you want)
and 1 set of 10-15
Metcon:
CF Games 21.4 WOD
20 Min Cap
7-6-5-4-3-2-1 (CF Games also did 10-9-8)
Wall Walks
Thrusters 115/80 (CF Games used 185/135)
