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trueathletics

Saturday 6.18.16

Team WOD

2016 Regional Team Event 4&5
Complete the below in teams of 3:
1,800m run*
60 OHS w/ Pull Up Hold
100 sit ups w/DL Hold
*The run is completed 200m at a time.  Partners must switch after every 200m.  You must run in order i.e. partner 1, 2, 3 then back to 1.*

Friday 6.17.16

Competition Day

“Mr Hendrix”
A. Build to a max Push press from the back
+
3 Rounds:
20 Burpees
20 Pull-Ups
20 Push Press, 75/55

OLY:
With a running clock….
EMOM x 12: 1 Snatch @65%
immediately after…
EMOM x 12: 1 Clean & Jerk@65%
immediately after…
EMOM x 12: 1 Front Squat @65%

Thursday 6.16.16

Practice Day – 5 week Leg/Butt Progression Week 2/5

A. EMOM x 5: 3 Back Squats, Same weight all 5 sets, heavier than last week

B. 8 min AMRAP:
10 Split Squats R Leg Holding DB/KB/plate at center chest
10 Split Squats L Leg Holding DB/KB/plate at center chest
10 Heavy barbell good mornings
20 m FC heavier than last week
*no matter what you must do the same numer of split squats each leg. If time runs out and your legs are not even complete the final sets to do so.

C. 3 RFT:
10 unbroken Front Squats 95/65
20 Walking Lunges w/ DBs at sides
15 unbroken barbell SDLHP 95/65

Wednesday 6.15.16

Mental Toughness Day

“Sharon, sharon, sharon no burpees for you, but here is everything else!”
35 minutes of:
10 Pull Ups
10 Push Ups
10 Box Jumps
10 T2B
10 ring rows
10 FS 45/33
10 Push Press
10 DL
10 power Cleans
10 KBS 70/53
10 ball slams
10 air squats
10 walking lunges per leg
10 sit ups
10 BS
10 SP
10 SDLHP

*You get 1 empty Barbell for all of the barbell movements.**

Tuesday 6.14.16

Practice Day

A. 3 sets of pistol progressions + the specific mobility from gymnastics book

B. For perfect reps
21-18-15-12-9-6-3 unbroken reps of:
Empty BB OHS
200m run after each set

OLY:

With a running clock….
EMOM x 12: 1 Power snatch @65%
immediately after…
EMOM x 12: 1 Power Clean @65%
immediately after…
EMOM x 12: 1 Split Jerk @65%

Monday 6.13.16

Practice Day – 5 week Back & core progression week 2/5

A. EMOM x 5: 3 DL, same weight all 5 sets, heavier than last week

B. 10 min AMRAP of:
12 abmat sit ups
12 unbroken Sumo DL
12 unbroken Heavy dumbbell Shrugs
10 unbroken BW back ext

C. For time:
20s tuck hold
12 unbroken KBS 53/35
60s side plank L
20s tuck hold
12 unbroken KBS
60s side plank R
20s tuck hold
12 unbroken KBS

Sunday 6.12.16

Sunday Funday – full body blast!

30s AMRAP of every exercise below:
Diamond Push ups
chin ups
alternating DB SP 2 arm
DB bicep curls
2 arm DB tricep kick back
Jumping lunges
DB Deadlift to floor
alternating leg raises
Rest 2 minutes
x5 rounds

Saturday 6.11.16

Team WOD

2016 Regional Team Event 1 In teams of 2 complete the below anyway you wish:
60 HSPU
20 Pull Ups in sync
30/20 Cal row each
30/20 cal bike each
60 Power Cleans 135/95

Friday 6.10.16

Mental Toughness Day – 5 week back/core progression week 1/5

A. EMOM x 5: 4 DL, same weight all 5 sets

B. For time:
200m Run
20 KBS 70/53
20 abmat sit ups
400m Run
40 KBS
40 abmat sit ups
200m run
20 kbs
20 abmat sit ups
*Choose KB weight that allows you to get 20 unbroken first set*

Thursday 6.9.16

Practice Day – 5 week boulders for shoulders + pull ups progression week 1/5

A. 2 rounds for quality:
8 Wall Walks
3 Ring Dips @57X1
3 Pull Ups @1117
30s hollow body plank

B. 4 minute AMRAP of:
AMRAP strict chin ups
12 unbroken seated DB SP

C. 4 min AMrap of:
8 C2B PU
12 unbroken Front shoulder raises

D. 3 RFT
12 BJ 24/20
12 unbroken DB Hammer Curls
100m Row

OLY CLASS:
With a running clock….
EMOM x 12: 1 Snatch @60%
immediately after…
EMOM x 12: 1 Clean & Jerk@60%
immediately after…
EMOM x 12: 1 Front Squat @60%

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