30th July to 11th August, 2019

30/07 - Tuesday -

Complete as many rounds as possible in 15 minutes of:
20 GHD sit-ups
5 strict muscle-ups

Beginner Option
Complete as many rounds as possible in 15 minutes of:
15 sit-ups
5 assisted pull-ups
5 assisted dips

31/07 - Wednesday -

For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Scaling
Aim to complete this couplet in about 20 or fewer minutes. Reduce the rowing distance as needed and select wall-ball modifications that allow your to perform relatively large sets so you can get back on the rower.

01/08 - Thursday -

Skill - Split Jerk

ROMWOD

02/08 - Friday -

3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scaling
The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.

03/08 - Saturday -

50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps

Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box

Scaling
This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean.

04/08 - Sunday - Open Box from 09:50am to 11:50am

05/08 - Monday -

Deadlift 10-10-10-10-10 reps

06/08 - Tuesday -

Jackie

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Beginner Option
For time:
800-meter row
35 thrusters
20 assisted pull-ups

Men: 22 lb.
Women: 12 lb.

07/08 - Wednesday -

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball\

08/08 - Thursday - Coach’s Choice WOD + ROMWOD

09/08 - Friday -

Nancy

5 Rounds For Time

  • 400 meter Run

  • 15 Overhead Squats

    Men: 95 lb.
    Women: 65 lb.

10/08 - Saturday -

Clean and jerk 1-1-1-1-1-1-1 reps

Beginner Option
Clean and jerk 3-3-2-2-2-1-1 reps

11/08 - Sunday - Open Box 09:50am to 11:50am

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WorkoutsAdhish Chhabra