Wednesday August 20th

Warm Up

400 m run

Bear Crawl

crab walk

compromised Lunge with leg raise

Flat back stretch

Leg swings

 

Strength

Deadlift +10#

5@ 65

5 @75

5@85

 

Met Con

10-9-8-7-6-5-4-3-2-1

KBS

T2B

WallBalls (Wild Card)

 

Post WOD

Weighted Plank 3Rounds

 

Tuesday August 19th

Warm Up 2X

 100 m Run

50 m Butt kicks

50 m high knees

50 m Carioca L/R

50 M Lunge

50 m Frankenstein 

then 2X

15 Push up plus

15 SHPT

10 Ring Rows

 

WOD For TIME

 

“Severin”

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it.

 

image

 

 

Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments.

 

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Posted by lauren at September 5, 2010 5:00 PM

 

MONDAY AUGUST 18th

VIDEO SQUAT DEVELOPMENT WITH PAT SHEERWOOD

SEE VIDEO 25/ out of the 100 by hitting arrow

 

 

 

 

WARM UP 3x

200 m run

10 Mountain Climbers

10 Backsquats with 10 sec pause at bottom

10 K2E

10 burpee

10 Back Extensions

WARM UP

BACKSQUATS 40-50-60%

STRENGTH

BACKSQUATS  ADD 10 LBS

5 @65%

5@ 75%

5@85%

 

MET CON 3 Rounds

75 DU

50 AS

200 OH PLATE CARRY 45/25

 

 

FRIDAY AUGUST 15TH

WARM UP

3-4 Min Cardio OF choice

Then

10 SHOULDER PASS THRU

10 GOODMORNINGs

10 MOUNTAIN CLIMBERS

10 STEP UPS

ME STRICT PULL UPS (if more than 10 do L-PULL UPS instead)

 

BAR WORK

JERK FROM THE RACK (WORK ON TECH and SPEED)

2-2-2-2-2

 

MET CON 5 ROUNDS FOR TIME

 

6 HANG CLEAN & JERK 135/95

9 Pull ups

12 BOX JUMPS

 

 

 

 

 

 

THURSDAY AUGUST 14th

 

 

 

WARM UP 2X

600

 

15 SHPT

15 OHS (Pause @BOTTOM 3 Sec)

15 BN press

WRIST stretch

10 L/R Leg  LEG SWINGS

shoulder stretch w band

 

STRENGTH

OHS (from Rack)

2-2-2-2-2-

 

MET CON FOR TIME

*200 M SANDBAG RUN INBETWEEN ROUNDS FINISHING WITH THE SANDBAG RUN

21 FRONT SQUAT

21 KBS

*SBR 200M

 

15 FRONT SQUAT

15 KBS

*SBR 200 M

 

9 FS

9 KBS

*SBR 200 M

 

 

WEDNESDAY AUGUST 13TH

 

BE SMART TRAINNING THRU INJURIES,  VOODOO FLOSS… HE calls it  “JESUS FLOSS”  (MOBILITY WOD) REHAB..  And know when you should take time off thru certain Injuries

 

 

WARM UP 2X

600 m run

10 SHOOT THRUS

10 medball cleans

10 External/Internal shoulder Rotations

10 Walking Lunges w/trunk Rotation

 

 

STRENGTH

BENCH PRESS

8-8-8

 

MET CON  FOR TIME

BUY IN

1 MILE RUN –  OR –  2000 M ROW (CHOOSE… THERES NO SPLITING THE RUN AND ROW)

THEN 3 ROUNDS

5 Man Makers

20 LUNGES  ( ALTERNATING LEGS )

 

 

 

TUESDAY AUGUST 12

Warm Up

200 M run 3 X

10 Each

GOODMORNINGS

Lunges

scorpions

Bar Taps

10 GHD SIT UPS

Handstand Holds 10 sec

 

STRENGTH

DEADLIFTS 5 @ 75%  3@85%  1 @95%

ACCENDING-DECCENDING LADDER

4-8-10–12-10-8-4

T2B

HSPU

BURPEE BOX JUMP OVERS

 

 

 

MONDAY AUGUST 11

WARM UP

1 Min Jump Rope

10 SHPT

10 goodmoring

10 OHS

10 sots press

10 mountain Climbers

10 push ups

 

SNATCH  10 min

40-60 %  working on Speed under the bar from the High Pull (Pockets)

Then the next 10 min working up to a heavy

*TODAYS GOAL IS TO WORK ON TECHNIQUE, OPENING THE HIPS & GETTING UNDER THE BAR*

 

 

 

 

 

 

 

Met CON 3 rounds

10 Pull ups

10 pistols

30 DU

 

 

 

 

August 8th Friday

All Classes CANCELLED for Friday and Saturday.  Take Care & Be safe this weekend as we weather thru these Storms.

Home WOD For Time

150 Squats

everytime you stop or pause its 1 Lap around your House

post your finish time on Facebook or Tag us on Instagram @CrossfitHi