Wednesday, 8/25/21
Strength
10 Minutes:
Build to a Heavy Squat Snatch + Overhead Squat
WOD
3 Rounds For Time:
10 Overhead Squats (135#/95#)
50 Double Unders
Tuesday, 8/24/21
WOD
7 Sets For Load:
3 Hang Power Clean and Jerks
Gymnastics Skill
5 Sets:
5 Strict Pull Ups
3 Strict Chin Ups
Friday, 8/20/21
Strength
6×2 Back Squats @85%-95%
WOD
For Reps:
Tabata Air Squats
*8 Sets: 20 Seconds On/10 Seconds Off
Straight Into
Max Reps of Muscle Ups in 4 Minutes
Thursday, 8/19/21
WOD
5 Rounds:
15 Weighted Sit Ups (25#/15#)
30 Weighted Russian Twist (25#/15#)
Max Plank Hold
*Rest 1 Minute After Each Set
Optional Accessory Work
Crossover Symmetry Iron Scap Protocol
Wednesday, 8/18/21
WOD
For Time:
50/40 Calorie Bike
40 Dumbbell Snatches (50#/35#)
160 Double Unders
40 Dumbbell Snatches (50#/35#)
50/40 Calorie Bike
Tuesday, 8/17/21
Gymnastics
5 Sets:
1 Minute Max Rope Climb
1 Minute Rest
WOD
5 Rounds:
20 Kettlebell Front Rack Lunges (53#/35#)
15 Burpees to Bar
Monday, 8/16/21
Strength
5 Sets, Every 90 Seconds:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
WOD
10 Minute AMRAP:
10-15-20-25 Etc…
Calorie Row
Shoulder to Overhead (115#/85#)
Toes to Bar
Friday, 8/13/21
Strength
5×3 Back Squats @80%-90%
WOD
“Friday the 13th”
For Time:
13 Wall Balls (30#/20#)
13 Sit Ups
13 Kettlebell Swings (70#/53#)
13 Sit Ups
13 Handstand Push Ups
13 Sit Ups
13 Devil’s Press (50#/35#)
13 Sit Ups
13 Handstand Push Ups
13 Sit Ups
13 Kettlebell Swings (70#/53#)
13 Sit Ups
13 Wall Balls (30#/20#)
Thursday, 8/12/11
Partner WOD
10 Alternating Rounds (5 Each):
500m Row
Optional Accessory Work
Crossover Symmetry Iron Scap Protocol