Friday


STRENGTH
Deadlift

8 Sets of 3 @ 60% 1RM – Every 30 Seconds

Follow last set immediately with 30 supine knees to elbows

WOD
15 Minute EMOM

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5 Slamballs (40/30)
3 Handstand push ups
1 Power Clean @ 65%1RM

Scale to Push ups

THURSDAY


STRENGTH
Pendlay Rows

8 Sets of 3 every 30 seconds
Bar Load = 30% 1RM Deadlift

10 Minutes of muscle up transition practice

WOD
5 RFT
100m Sprint
1 Clean and Jerk (195/135)
Max rep Muscle ups

Scaled:
Use an appropriate weight  for a quality clean and jerk
Scale the muscle ups to Unbroken Chest to Bar pull ups or Unbroken Pulls ups
or unbroken pull ups using the lightest resistance possible.

Rest as needed between rounds

 

Wednesday


10 Minutes to work up to a heavy Power Snatch

EMOM 10 Min
2 Power Snatch +2 OHS

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@80%

WOD
50 Back Squats (75/55)
75 Abmat sit ups
25 Front Squats
30 STTB (supine toes to bar)
10 OHS
15 Evil Wheels

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

Tuesday


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

Gateway Garage Games


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