Thursday Sept. 3rd

Strength
Back Squat
8-8-8-8-8-8

WOD
400m run buy in,
Then 5 rounds of
12 Box jumps (24/20)
8 pull-ups
Then finish with 15 Burpees

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Wednesday Sept. 3rd

Strength
2 x 5 strict press
2 x 4 push press
2 x 3 push jerk

WOD 13:00min AMRAP
30 DU’s
7 clusters (115/75)
15 slam balls

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Tuesday September 2nd

Tabata Tuesday

-Row for Calories
-Bench Press
-Air Squats
-Sit-ups

Tabata= 8 rounds of 20 seconds of work followed by 10 seconds of rest.

Your score for each EX will be your lowest highest score.

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Friday Aug. 29th

Strength
Pull-ups

Partner WOD
Bench for volume (m:m= 5000#, m:f= 3500#, f:f= 2000)
50 KBS (54/35) /wall sit
40 Ring Rows/ plank
30 burpee Slam balls
20 tire flip jump throughs
10 HSPU’s/ squat
400 partner keg run

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Thursday Aug. 28th

Strength
Snatch Complex
Snatch grip DL+ hang snatch pull+ hang squat snatch+OHS
5+ sets

WOD 13:00min AMRAP
6 Sprints (20m)
15 sit-ups
3 Front Squats (185/95) -ascending ladder

The Front Squats will be an ascending ladder by 3 every round.

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Tuesday Aug. 26th

Strength/ Skill
Jerk progressions/ purpose is to work speed and good footwork

WOD
400m to start, then complete AMRAP, until 6min mark, of
5 C2B
5 Box Jumps
(At 6 min mark run another 400m)
Then,
15 KBS
15 DU’s
Work until 12min mark.

Score is total rounds completed.

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Motivational Monday Aug. 25th

This week we will be focusing on weightlifting technique (Snatch and Clean and Jerks)

Strength
Snatch progressions/ snatch complexes

WOD 5RFT or 12:00min time cap
12 Walking Front Rack Lunges (95/65)
3 wall climbs (9 HRPUs= scaled)
10 Back Extensions

Cash out
Core work
40 Lying WB crunches

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Friday Aug. 22nd

Warm-up
Dodgeball!

Strength
Back Squat
3-3-3-3-3

WOD
5 RFT
100m MB run
10 Pull-ups
15 Slam Balls

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