WOD
"Cookeville Slice"
3 rounds For Time:
30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups)
30 Ring Rows (or Bent Over Dumbbell Rows)
30 GHD’s (Or V-Ups)
Strength 1
Front Racked Barbell Box Step-Ups
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Strength 2
Weighted Hip Thrust
4 sets of 10 reps @ – RPE 6/10
*Rest 1:00-1:30 b/t sets
Strength 1
Deadlift:
5 sets of 2 Deficit Deadlifts @70% of 1RM
* Rest as needed between sets *
Strength 2
Strict Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
WOD
"California Pizza Kitchen"
5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Assault Bike
-Rest 2:00 between sets -
* This is a repeat workout from 7/27/2021
WOD
"Cici’s"
20:00 Amrap
25/20 Calorie Row
40 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead (50s/35s)
Skills and Dills
Pistols: Week 1
Pistol Start-Up
All Levels:
Take 10-15 minutes and have athletes go through and test out where their flexibility is at. Don't let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance.
Strength 1
Bench Press:
5 set of 2 Pause Bench Press @70% of 1RM
*2-3 second pause*
* Rest as needed between sets *
Strength 2
Box Jump:
5 sets of 3 High Box Jumps
*6-8” below max height for 1 rep
WOD
"Domino’s"
3 rounds For Time:
8 Burpee Box Jump Overs 24"/20"
8 Power Snatches 135#/95#
-at 8:00-
For Time:
24 Burpee Box Jump Overs 24"/20"
24 Power Snatches 95#/65#
