Tuesday


STRENGTH
Back Squat
3 Reps

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at 76%, 78%, 80%
2 Reps at 82%, 84% 86%
1 Rep at 88%, 90%

Max time between sets is 2 minutes

WOD
15-12-9
Over the Box Box Jumps
Double Push up Burpees

Monday


Pre-hab
Bullet Proof Shoulders

STRENGTH
Push Press
8 Sets of 3 @ 60% 1 RM – 30 seconds between sets

Follow last set with 50 slam ball tosses over the pullup bar (40/20). Try to complete in as few sets as possible.

WOD
3 RFT
200m run
10 Thrusters (135/95)(115/75)(95/65)
50 Double Unders
10 Push Press

WEDNESDAY


 

WOD

3 rounds for time of:

10 body weight back squats*
15 calories rowing
20 Russian swings (70/55)

*sub to 70% of 1RM BS

Tuesday


IMG_0642

During Warm up take 5 min. and practice double under skills

PRE-HAB
Bullet Proof Shoulders

STRENGTH

Bench Press Fast Max

WOD

EMOM 10

5 push press (135/95)
Max reps double unders

*score is double unders
**5 burpee penalty for each round that the 5 push press are not completed

MONDAY


IMG_0371

STRENGTH

Front Squats

WOD
30-20-10
Wall Ball Shots (20/14)
SDLHP (95/65)

 

 

 

 

 

 

Gateway Garage Games


Gateway Masters Garage Games Champs
Gateway Masters Garage Games Champs

STRENGTH

4 X 8 presses @ 70%*

*If you completed all of your sets unbroken last week add 5# this week

WOD

5 rounds for time:

3 shoulder to overhead* (185/135)
6 chest to bar pull-ups
9 dips

*bar starts on the floor, use any lift (press, push press, or jerk) to lift the bar from the front rack to full extension overhead.


STRENGTH

1 x 20 push press @ 50%

2-5 Rope Climbs
1 x 10 push press @ 70%

2-5 Rope climbs
WOD

shuttle run 10 lengths (across the lot and back 5 times)
200m row
10 burpees
10 thrusters (95/65)

shuttle run 8 lengths
200m row
10 burpees
10 thrusters

shuttle run 6 lengths
200m row
10 burpees
10 thrusters

shuttle run 4 lengths
200m row
10 burpees
10 thrusters

shuttle run 2 lengths
200m row
10 burpees
10 thrusters

 STRENGTH 4 x 8 tempo front squats
(to find your work weight, take 75% of your 
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1rm back squat then divide divide that by 2) WOD 21-15-9 Deadlifts (225/155) Ring Dips

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SKILL
Clean Progression

STRENGTH
3 rounds:
50 double unders
15 burpees
5

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power cleans (135/95)
1min. rest between each round