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#)
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
Tuesday, 8/15/23
Strength
1) Every 1:30 For 5 Sets:
2 Squat Snatches + 1 Overhead Squat
2) 3×3 Panda Pulls
WOD
5 Rounds:
60 Double Unders
10 Double Dumbbell Snatches (50#/35#)
*Go Every 3 Minutes
Monday, 8/14/23
WOD
For Time:
21-15-9
Thrusters (95#/65#)
Bar Facing Burpees
Chest to Bar Pull Ups
Friday, 8/11/23
WOD
For Time:
18-15-12-9-6-3
Sumo Deadligt High Pulls (95#/65#)
Box Jump Overs (24”/20”)
Accessory Work
4 Sets:
8 Dumbbell Bench Press 1-1-2
10 Banded Tricep Extension
Thursday, 8/10/23
Strength
10 Minutes to Establish a 3 Rep Max Strict Press
WOD
7 Rounds:
7 Push Press (95#/65#)
7 Burpees Over the Bar
49 Double Unders
Wednesday, 8/9/23
WOD
7 Rounds:
12/10 Calorie Bike
12 Ab Mat Sit Ups
9 Front Squats (135#/95#)
*Go Every 3 Minutes