In honor of the real gym boss's 2nd birthday on Monday -- here is a throwback of Hadley at 7 months old keeping us all in line as we lift.

Sunday, August 6 - Rest Day

 

Monday, August 7

Strength: 10 Minute MOMO

Back Squat

  • 5 Reps at 60-65% of 1 Rep Max

Partner WOD: 18 Minute EMOM

Minute 1:

  • 20 Partner Wall Balls (14/20) (10/10')

Minute 2: 

  • 8 Synchronized Burpee-to-Rig (6")

Minute 3: 

  • 20 Alternating Box Step Ups (20"/24")

Strength - 6:30PM

  • Power Snatch - Heavy Double (10 minutes)
  • Overhead Squat - 5-5-5-5-3
  • Pike Press - 3x6
  • Strict Chin Up - 3x8
  • Hanging Leg Raises - 3x12
  • 20 Walking Lunge + 50 ft. Sled Sprint (45/50) + 20 Walking Lunge - For Time

 

Tuesday, August 8

Strength: Push Jerk

  • Establish a 1 Rep Max (compare to 4/24/17)

WOD: 4 Minute AMRAP (x2)

  • 8 Deadlifts (93/135)
  • 6 Power Clean (93/135)
  • 4 Shoulder to Overhead (93/135)

*4 minute rest between each AMRAP. There will be 2 scores; one for each AMRAP. Barbell must be the same weight for all three movements.

 

Wednesday, August 9

WOD Part 1: For Time

  • 1500M Row

WOD Part 2: 7 Minute AMRAP

  • 20 KB Swings (33/55)
  • 40 Double-Unders 

Mobility Work: 15 Minutes 

  • 2 minute Quad Smash, each leg (view here)
  • 1 minute Couch Stretch, each leg 
  • 2 minute Hamstring Smash, each leg (view here)
  • 1 minute Downward Dog
  • 1 minute Trap Smash w/ Barbell in Rack, each arm (view here)

Strength - 6:30PM

  • Power Clean - Heavy Double (10 minutes)
  • Front Squat - 5-5-5-5-3
  • Strict Dips - 3x8
  • Supine Row - 3x8
  • Leg Throw Downs - 3x12
  • Step-Ups + Ball Slams - 15-10-5 for Time

 

Thursday, August 10

WOD: For Time

"Daniel" (compare to 10/3/15)

  • 50 Pull-Ups
  • 400M Run
  • 21 Thrusters (63/95)
  • 800M Run
  • 21 Thrusters (63/95)
  • 400M Run
  • 50 Pull-Ups

*30 Minute Time Cap

 

Friday, August 11

Strength: 8 Minute EMOM

Minute 1:

  • 2x15 sec. L-Sit

Minute 2:

  • 4 Upside down KB Press (view here), each arm (light weight)

WOD: Buy In + 3 Rounds for Total Time

Buy-In

  • 30/35 cal. Row

then 3 Rounds...

  • 12 Alternating Barbell Front Rack Lunge (63/95)
  • 12 MB Over the Shoulder Toss (14/20)

 

Saturday, August 12

WOD: Chipper for Time

  • 40 KB Sumo Deadlift High Pull (35/55)
  • 400M Run
  • 40 Burpees
  • 400M run
  • 40 Toes to Rig
  • 400M Run
  • 20 KB Sumo Deadlift High Pull (35/55)
  • 200M Run
  • 20 Burpees
  • 200M Run
  • 20 Toes to Rig
  • 200M Run

*30 minute cap.

Posted on August 6, 2017 .