August 2020

Monday, 8/31/20

Strength

10 Minute EOMOM (5 Sets):
1 Snatch + 2 Overhead Squats

WOD

10 Minute AMRAP:
5 Power Snatch
10 Overhead Squats
15 Ring Dips
*(115#/85#)

Friday, 8/28/20

Strength

10 Minute EMOM:
1 Deadlift

WOD

For Time:
21 Deadlifts (275#/185#)
42 Bar Facing Burpees
63 Wall Balls (20#/14#)

Thursday, 8/27/20

WOD

10 Rounds:
2 Minute Calorie Row
1 Minute Rest

Wednesday, 8/26/20

Accessory Work

3 Super Sets:
3×10 Bulgarian Split Squats
3×10 Weighted Glute Bridges

WOD

For Time:
15 Strict Pull Ups
15 Back Squats
25 Chest to Bar Pull Ups
15 Back Squats
35 Pull Ups
15 Back Squats
(155#/105#)

Tuesday, 8/25/20

WOD

For Time:
Cash In: 800m Run

15-12-9
Devil’s Press (50#/35#)
Box Jumps (30”/24”)

Cash Out: 800m Run

Monday, 8/24/20

Strength

10 Minute EOMOM (5 Sets):
1 Snatch + 3 Overhead Squats

WOD

8 Minute AMRAP:
20/16 Calorie Bike
20 Handstand Push Ups

Friday, 8/21/20

Strength

10 Minute EMOM:
2 Deadlifts

WOD

For Time:
3-6-9-12-15-18-21
Hang Power Cleans (95#/65#)
Bar Facing Burpees

Thursday, 8/20/20

WOD

For Time:
3 x 1 Mile Run
*5 Minute Rest

Wednesday, 8/19/20

WOD

4 Minute AMRAP:
3 Rounds:
36 Double Unders
12 Front Squats (115#/85#)
Max Calorie Bike in Remaining Time

Rest 4 Minutes

4 Minute AMRAP:
3 Rounds:
36 Double Unders
9 Front Squats (155#/105#)
Max Calorie Bike in Remaining Time

Rest 4 Minutes

4 Minute AMRAP:
3 Rounds:
36 Double Unders
6 Front Squats (185#/135#)
Max Calorie Bike in Remaining Time

Tuesday, 8/18/20

WOD

16 Minute AMRAP:
8 Strict Handstand Push Ups
12 Toes to Bar
16 Dumbbell Walking Lunges (Farmers Hold) (50#/35#)