August 2020

Monday, 8/17/20

Strength

10 Minute EOMOM (5 Sets):
1 Snatch + 4 Overhead Squats

WOD
3 Rounds:
500m Row
30 Dumbbell Snatch (50#/35#)

Friday, 8/14/20

Strength

10 Minute EMOM:
3 Deadlifts

WOD

8 Minute AMRAP:
30 Kettlebell Swings (50#/35)
20 Handstand Push Ups
30 Deadlifts (135#/95#)
20 Handstand Push Ups

Thursday, 8/13/20

WOD

“Reverse Annie”
10-20-30-40-50
Double Unders
Abmat Sit Ups

Wednesday, 8/12/20

WOD

3 Rounds:
800m Run
15 Squat Cleans (135#/95#)
30/24 Calorie Row

Tuesday, 8/11/20

WOD

For Time:
1-10 (Each Arm)
Dumbbell Hang Clean and Jerk (50#/35#)
*6 Burpee Box Jump Overs After Each Round (24”/20”)

Gymnastics Strength

8 Minute EMOM:
5 Tempo Ring Dips
*3 Second Descent

Monday, 8/10/20

Strength

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

WOD

3 Rounds For Reps:
2 Minutes Max Calorie Bike
1 Minute Max Toes to Bar

Friday, 8/7/20

Strength

3×1 Push Jerk

WOD

“Time Domain DT”
10 Minute AMRAP:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
(155#/105#)

Thursday, 8/6/20

WOD

For Distance:

Choice of Bike or Rower

5 Minutes On
2 Minutes Rest

4 Minutes On
90 Seconds Rest

3 Minutes On
1 Minute Rest

2 Minutes On
30 Seconds Rest

1 Minute On

Wednesday, 8/5/20

Gymnastics Skill

4×50’ Handstand Walk or 2 Wall Walks + 20 Shoulder Taps

WOD

3 Rounds:
400m Run
12 Kettlebell Pistols or Lateral Box Step Ups (35#/26#)
21 Toes to Bar

Tuesday, 8/4/20

WOD

For Time:
50/40 Calorie Bike
100 Double Unders
100 Push Ups
100 Double Unders
50/40 Calorie Bike