Tuesday, 8/29/23

Strength

1) Every 1:30 For 5 Sets:
1 Power Clean + 1 Push Jerk

2) 3-2-1-1-1 Front Squat

WOD

3 Rounds, 3:30 Each, For Max Reps:
400m Run
Max Bike Calories in Remaining Time
*Rest 1:30

Monday, 8/28/23

Strength

1) Every 1:30 For 5 Sets:
1 Squat Snatch + 1 Overhead Squat

2) 3×3 Snatch Balance

WOD

15 Minute AMRAP:
10 Single Dumbbell Box Step Ups (24”/20”)
20 V Ups
50’ Single Dumbbell Walking Lunge
*(50#/35#)

Friday, 8/25/23

WOD

“Holleyman”
30 Rounds:
5 Wall Balls
3 Handstand Push Ups
1 Power Clean (225#/155#)
*40 Minute Time Cap

Thursday, 8/24/23

Strength

10 Minutes to Establish a Heavy 3 Rep Deadlift

WOD

15 Minute AMRAP:
10 Shuttle Runs (25’)
10/8 Calorie Bike
10 Med Ball Sit Ups (20#/14#)

Wednesday 8/23/23

WOD

Cash In: 300’ Sandbag Bear Hug Carry (150#/100#)

5 Rounds:
10 Chest to Bar Pull Ups
10 Box Jump Overs (24”/20”)

Cash Out: 300’ Sandbag Bear Hug Carry (150#/100#)

Accessory Work

5 Sets:
10 Kip to Chair Positions
8 Strict Toes to Bars

Tuesday, 8/22/23

Strength

1) Every 1:30 For 5 Sets:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

2) 3×3 Push Jerks

WOD

“The Chiefs”
5 x 3 Minute AMRAP’s:
3 Power Cleans (135#/95#)
6 Push Ups
9 Air Squats
*Rest 1 Minute Between AMRAP’s

Monday, 8/21/23

Strength

1) Every 1:30 For 5 Sets:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch

2) 3×3 Overhead Squats

WOD

5 Minutes For Max Distance:
200 Double Unders
Max Distance Single Arm Dumbbell Overhead Walking Lunges (50#/35#) in Remaining Time

Rest 2 Minutes

5 Minutes For Max Reps:
200’ Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
Max Double Unders

Friday, 8/18/23

Strength

10 Minutes to Build to a Heavy 3 Rep Back Squat

WOD

For Time:
50 Box Jumps (24”/20”)
10 Hang Power Cleans (95#/65#)
40 Toes to Bars
10 Hang Power Cleans (115#/85#)
30 Box Jumps (24”/20”)
10 Hang Power Cleans (135#/95#)
20 Toes to Bars
10 Hang Power Cleans (155#/105#)
10 Box Jumps (30”/24”)
10 Hang Power Cleans (175#/125#)

Thursday, 8/17/23

WOD

“Jerry”
For Time:
1 Mile Run
2k Row
1 Mile Run

Wednesday, 8/16/23

Strength

1) Every 1:30 For 5 Sets:
2 Power Cleans + 1 Push Jerk

2) Front Squat 3-2-1-1-1

WOD

3 Rounds For Max Reps:
30/24 Calorie Bike
Max Unbroken Handstand Push Ups
*Go Every 5 Minutes