Endurance

Group: 10 x 200m Sprint w/ 2 minute recovery between efforts.

Self: 5k @ 85% of 5k time trial pace.

Strength

A. 5 x 4 Back Squat – Building to 80% 1RM

B1. 4 x 6-8 Strict (weighted) Chin-ups

B2. 4 x 8/8 Bent Over Rows

C. 4 x 20 GHD Sit-ups

Strength

Deadlift

• 5 reps @ 50% 1RM
• 3 reps @ 60%
• 3 reps @ 70$
• 2 reps @ 80%
• 1 rep @ 90%
• Establish new 1RM

Conditioning

Complete 3 rounds for time:

• 375m Row
• 20 Kb Swings (60#/44#)
• 20 Target Burpees (touch target ~6″ above reach)

-Rest :60 between each round.

Score is total time (including rest) after completion of the third round.

Olympic

6 x 1.1.1 Clean and Jerk

• Start at 60% C n’ J Max and build to a heavy triple

Conditioning

3 rounds for time:

• 400m Run
• 50 Double Unders
• 7 Power Clean and Push Jerk (165#/113#)

Strength

Front Squat

5 x 4 @ 65%-70%-75%-80%-80%

Conditioning

8 minute AMRAP:

• 12 Thrusters (95#/63#)
• 12 Pull-ups

Reminder that there will be NO CLASS on Saturday August 13th.  Come check out the 2016 Battle for the Hill at the Illinois State Fairgrounds!

Unilateral Strength

A1. 3 x 10/10 One-armed Kb Strict Press (10 each arm) – As heavy as possible

A2. 3 x 20 One-Armed Overhead Lunge (Switch arms after ten lunges) – As heavy as possible

Partner WOD

Rx’d –

A. 12 alternating rounds (6 each partner) for time:

• 18/15 Calorie Row
• 9 Bar Hopping Burpees

-Rest 5 minutes-

B. For time:

• 36 Calorie Row
• 18 Bar Hopping Burpees

Scaled–

A. 12 alternating rounds (6 each partner) for time:

12/9 Calorie Row
6 Bar Hopping Burpees
-Rest 5 minutes-

B. For time:

24 Calorie Row
12 Bar Hopping Burpees

Post your individual time for part B on SugarWOD.

The 8 Weeks to a Faster Mile is complete but we will still continue on with the endurance work.  Group meeting is still 5:30am at the SHG Track, and there will still be self work to do later in the week or early next week.  This is a general 12 week program that everyone is encouraged to partake in.

Endurance

Group: 8 x 200m w/ 2 minutes rest between sets.

Self: 5K time trial (3.125 miles)

Strength

A. Bench Press 4 x 6 working up to 80%

B. Weighted Steps-ups (back rack position) 4 x 6 each leg @ 40% of Back Squat Max

C. GHD Sit-ups 4 x 15-20

ATTENTION: We will be closed Saturday for our 4th Annual “Battle for the Hill” at the Illinois State Fairgrounds.

Strength

Deadlift

• 8 @ 60% 1RM
• 6 @ 70%
• 6 @ 80%
• 3 @ 90%
• 1 @ 95%

Conditioning

8 minute AMRAP:

• 10 Deadlifts (225#/153# – Scale to 60% of 1RM)
• 10 Handstand Push-ups

If your overall max is less than 365#/245# then scale to 60% of 1RM.

The scalings for handstand push-ups are pike push-ups from a box/hand release push-ups.

Endurance

Row 750m-500m-250m-500m-750m

• Row with a partner to get approximately 1:1 work to rest ratio – Or rest 3 minutes, 2 minutes, 1 minute, 2 minutes between sets.

Conditioning

3 rounds for time:

• 50 Double Unders (sub 100 singles)
• 15 Toes-2-Bar
• 15 Deadlifts (205#/133#)

Oly

Snatch Technique Complex

6 x 1 Snatch Deadlift + 5 second hold above knee + 1 Hang Snatch

Keep weight manageable, keeping proper position and moving weight quickly. Do not exceed 70% of max snatch.

Conditioning

For time:

• 20 Kb Swings (70#/53#)
• 20 Toes-2-Bar
• 800m Run
• 20 Kb Swings
• 20 Toes-2-Bar
• 800m Run
• 20 Kb Swings
• 20 Toes-2-Bar

C3 at the G3.

Strength

Back Squat

• 5 x 5 – building to 5-10# heavier than last week.

Conditioning

“Fight Gone Bad”

3 rounds for max reps:

• 1 minute max rep Wall Balls (20/14)
• 1 minute max rep Power Cleans (75/53)
• 1 minute max rep Box Jumps (24″/20″)
• 1 minute max rep Push Press (75/53)
• 1 minute max Calorie Row
• 1 minute rest