Weekly WODs 9/6-9/13

By Coach Josh Workout Comments Off on Weekly WODs 9/6-9/13

PROGRAMMING 
What’s coming up?

Monday: Labor Day! We have a “Saturday Schedule” for this day, workouts at 8am and 9:15am. Hope to see you there.
STRENGTH
3-3-3-3 Thruster*
*Build to a Moderate weight. After each set complete 10 Scap Push-Ups + :30 Quad Hold.
(No Measure)

HERO WORKOUT “COE”
10 ROUNDS FOR TIME 10 Thrusters (95/65) 10 Ring Push-Ups
(Score is Time)

Tuesday Low Respiratory Output Day:
MAIN
Back Squat
4×8; (3111); rest 2:00

SECONDARY
Upper Push
3 SETS
10 Ring Push-ups
15 DB OH Tricep Extension
:30 Banded Tricep Extensions
-Rest 1:30-

ACCESSORY
Single Leg
Every 2:00 x 4 Sets
50′ KB Front Rack Lunges
(tough)

Wednesday:
STRENGTH
ON A 20:00 RUNNING CLOCK… Build to a 10-Rep Heavy Deadlift
(Score is Weight)

Week 7 of 7

WORKOUT
FOR TIME
25 Deadlifts (155/105)|(115/75) 50/40 Cal Row
25 Deadlifts

Thursday Low Respiratory Output Day:

MAIN
Bench Press
2-4-6-8-10

SECONDARY
Upper Pull
4 SETS
5-10 Pendlay Rows
50′ Hand Over Hand Sled Pull
5 Wide Grip Strict Pull-ups

ACCESSORY
2 SETS
:30 Side Plank (L/R)
1:00 Rest
:30 Weighted Hollow Hold
1:00 Rest

Friday:

STRENGTH
ON A 20:00 RUNNING CLOCK… Build to a 10-Rep Heavy Front Squat
(Score is Weight)

Week 7 of 7

WORKOUT
3 ROUNDS FOR TIME 400m Run
30 Walking Lunges 30 Up-Downs
30 Russian KB Swing (53/35)|(35/26) (Score is Time)

Saturday Low Respiratory Output Day
MAIN
Deadlift
8×4; (75%); rest 1:30-2:00

SECONDARY
2-3 SETS
50′ Sled Push (HEAVY)
50′ Reverse Sled Pull (HEAVY)
*If no sleds, do heavy box
push or barbell back rack walk
(forward only)
-Rest 1:30-

Sunday BootCamp (Gym):
3min Stations
1 – 10 Jumping Squats
20 Single Unders

2- 10 Push-ups
20 Flutter Kicks

3- 10 DB Hang Clean
20 Jumping Jacks

Sunday Running Camp (Track)
Speedwork, drills, 5k prep with Coach Shannon! Drop-ins welcome

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