312.566.7201
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