Thursday, 8/31/17
“Pick a Skill”
WOD
Death by Bench Press x2 (135#/95#)
Rest 2 Minutes
Death by 20m Farmers Carry (70#/53#)
August 2017
Wednesday, 8/30/17
Accessory Work
3×10 (Each Leg) Lateral Step Ups
*Use Single Kettle Bell in Front Rack
WOD
4 Rounds (Every 2:30)
400m Run
Max Overhead Squats (95#/65#)
*1 minute rest between rounds
Tuesday, 8/29/17
WOD
12 Minute AMRAP:
3,6,9,12, etc…
Power Cleans (165#/115#)
Strict Hand Stand Push Ups
*30 Double Unders after each round
Gymnastics Core
3 Rounds:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*1 Minute rest after each round
Monday, 8/28/17
Strength
12 Minutes to find a 1RM Back Squat
WOD
“Wall Ball Jackie”
1000m Row
50 Wall Balls (20#/14#)
30 Pull Ups
Friday, 8/25/17
Strength
10 Minute EMOM:
1 Bear Complex
(Power Clean+Front Squat+Jerk+Back Squat+Behind the Neck Jerk)
WOD
8 Minute AMRAP:
15 Toes 2 Bar
15 Thrusters (95#/65#)
Thursday, 8/24/17
“Pick a Skill”
WOD
In Groups of 4:
5 minutes at each station:
Sled Push
Hand Over Hand Sled Pull
Farmers Carry
Calorie Row
1 minute transition between stations
Wednesday, 8/23/17
Strength/Stability
4×50′ KB Single Arm Overhead Walking Lunge
*Rest 1 Minute
WOD
For Time:
120 Double Unders
12 Bar Muscle Ups
60 Handstand Push Ups
12 Bar Muscle Ups
120 Double Unders
*15 Minute Time Cap
Tuesday, 8/22/17
Core Strength
4×12 GHD Sit Ups
WOD
3 Minute AMRAP:
9 Front Squats (185#/135#)
10/8 Calorie Bike
3 Minute Rest
3 Minute AMRAP:
6 Front Squats (185#/135#)
10/8 Calorie Bike
3 Minute Rest
3 Minute AMRAP:
3 Front Squats (185#/135#)
10/8 Calorie Bike
Monday, 8/22/17
Gymnastics Strength
15 Strict Pull Ups
Rest 1:00
12 Strict Pull Ups
Rest :45
9 Strict Pull Ups
Rest :30
6 Strict Pull Ups
Rest :15
3 Strict Pull Ups
WOD
5 Rounds:
300m Run
15 Power Snatch (75#/55#)
Friday, 8/18/17
Strength
10×1 Split Jerk
WOD
10 Minute AMRAP:
25 Calorie Assault Bike
50 Wall Balls (20#/14#)
25 Deadlifts (185#/135#)