WAVE 4 | WEEK1: September 2-8
MONDAY – 2SEPTEMBER2013
LABOR DAY SCHEDULE – OPEN 9am – 2pm CLOSE (coached classes 10am, Noon)
OPEN GYM
“Hotshots 19” – Six rounds for time
- 30 Air-Squats
- 19 Power clean, #135/95
- 7 Strict Pull-ups
- Run 400 meters
-OR-
REGULARLY SCHEDULED PROGRAM
‘CINDY’
AMRAP20
- 5 Pull-up
- 10 Push-up
- 15 Air-squat
SKILL:
Spotting and Assisting Lifts/movements
- Back Squat
- Bench Press
- Pull-up/Muscle-up
- Hand stand/walk
TUESDAY – 3SEPTEMBER2013
STRENGTH:
Double KB Press
- 3 reps E:30 for 5:00
Floor Press w/ plate, #45/25
- 8 cycles (20:10)
MetCon:
For Time – CAP16
- 5 Jerk #135/95
- 10 KBS #53/35
- 10 T2B
- 5 Jerk
- 15 KBS
- 15 T2B
- 5 Jerk
- 20 KBS
- 20 T2B
- 5 Jerk
- 25 KBS
- 25 T2B
- 5 Jerk
- 30 KBS
- 30 T2B
- 5 Jerk
WEDNESDAY – 4SEPTEMBER2013
(RE)TEST WOD: Wv4|Wk1
Part VII – CAP15
- SandBag Mile #40/20
MOBILITY:
Spinal Mobility Complex
(RE)TEST WOD: Wv4|Wk1
Part VIII – CAP10
10 rounds
- 10 BallSlam #20/14
- 10m MedBall Lunge #20/14
THURSDAY – 5SEPTEMBER2013
SKILL:
Grip & Balance
- crush , pinch, pulse
- slackline
MetCon:
4 Rounds For Reps
- :60 10m Plate Pinch, #25 bumper/2x #10iron
- :60 Viper Keg Press, #75
- :60 MedBall Clean Over Cage, #20
- :60 Ballistic Block Zercher Squat, #70
- REST :60
FRIDAY – 6SEPTEMBER2013
STRENGTH:
RDL
- EOM 8×4
Tempo Dips
- 5×3 with 3 count negative
MetCon:
5 Rounds, 2:00 ON|2:00 OFF
- 3 Back Squat, #225/145
- AMRAP Erg for meters
SATURDAY – 7SEPTEMBER2013
OPEN 9am
- 9am – TEAM WoDs
- 10am – Adventures in Mobility
- 11am – BENCHMARK
- 12pm – OPEN GYM/ Competitor Training
CLOSE 2pm
SUNDAY – 8SEPTEMBER2013
OPEN 10am
- 10am – YOGA
- 11am – OPEN GYM/ ENDURANCE
CLOSE 2pm
This is awesome!!!! Thank you
Thanks for posting the whole week. This is super helpful.