Monday August 7, 2017
Strength: Alternating: Overhead squat 8×2 – work up in weight Windmills – 8×4+4 (8 sets, 4 per side) WOD: Angie 100 pull ups 100 push ups 100 sit ups 100 squats **finish all 100 of each in order
Friday August 4, 2017
Gymnastics Muscle up progressions 10 foot handstand walk Strength Establish a 1 RM overhead squat (if less than 30 days at Tribal, do 5×5 front squat) Establish a 1 RM bench/floor press (if less than 30 days at Tribal, do 5×5 bench/floor press) ***Be sure to record scores on the board
Thursday August 3, 2017
Strength 20 minutes to establish a 1 RM snatch (if less than 30 days at Tribal, do 5×5 snatch) ***Be sure to record scores on the board WOD Row 800m 40 kettlebell swings (53/35) Row 400m 20 kettlebell swings (53/35)
Wednesday August 2, 2017
Gymnastics 3X 6 GHD sit ups 8 clapping push ups Strength Establish a 1 RM Clean and Jerk (if less than 30 days at Tribal, do 5×5 clean and 5×5 jerk) ***Be sure to record scores on the board
Tuesday August 1, 2017
Strength 3 x 8 kettlebell cleans 3 x 8 kettlebell press WOD 5X 30 double unders 15 box jumps (24/20) 10 pull ups **step ups are not Rx REMINDER – 1st Day for 50 WODs and 25 Check-ins to qualify for “COMMITTED” Shirt!