Thursday 8/15/2024

Strength 
Back Squat for load:
 #1: 10 reps @ 65%
 #2: 5 reps @ 75%
 #3: 3 reps @ 85%
 #4: 1+ reps @ 95%

On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

WOD
"Frog Man"
14:00 AMRAP
7 Handstand Push Ups
7 Box Jumps 30"/24""
7 Chest to Bar Pull Ups
14 Wall Balls 20#/14#

Wednesday 8/14/2024

WOD
"The Blur"
For Time:
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
200 Single Unders
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row

Accessory 
Mayhem Mini-Pump – Chest and Triceps
4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Tuesday 8/13/2024

Strength 
Deadlift for load:
 #1: 10 reps @ 65%
 #2: 5 reps @ 75%
 #3: 3 reps @ 85%
 #4: 1+ reps @ 95%

On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

WOD 
"The Little Rascals"
3 rounds For Time:
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatch 50#/35#
9 Burpee Over Dumbbell

-Rest until 12:00-

For Time:
45/36 Calorie Air Bike
36 Alternating Dumbbell Snatch 50#/35#
27 Burpee Over Dumbbell

*Score will be 2 different times.

Monday 8/12/2024

WOD 
“Nancy”
5 rounds For Time:
400m Run
15 Overhead Squats 95#/65#

Accessory 
Strict Pull-ups: Week 4
Freedom:
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 7 Strict or Box Assist pull-ups
–rest 90 seconds  between sets–

Independence:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds  between sets–

Liberty:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds  between sets–