Monday, 8/28/23
Strength
1) Every 1:30 For 5 Sets:
1 Squat Snatch + 1 Overhead Squat
2) 3×3 Snatch Balance
WOD
15 Minute AMRAP:
10 Single Dumbbell Box Step Ups (24”/20”)
20 V Ups
50’ Single Dumbbell Walking Lunge
*(50#/35#)
Monday, 8/28/23
Strength
1) Every 1:30 For 5 Sets:
1 Squat Snatch + 1 Overhead Squat
2) 3×3 Snatch Balance
WOD
15 Minute AMRAP:
10 Single Dumbbell Box Step Ups (24”/20”)
20 V Ups
50’ Single Dumbbell Walking Lunge
*(50#/35#)
Friday, 8/25/23
WOD
“Holleyman”
30 Rounds:
5 Wall Balls
3 Handstand Push Ups
1 Power Clean (225#/155#)
*40 Minute Time Cap
Thursday, 8/24/23
Strength
10 Minutes to Establish a Heavy 3 Rep Deadlift
WOD
15 Minute AMRAP:
10 Shuttle Runs (25’)
10/8 Calorie Bike
10 Med Ball Sit Ups (20#/14#)
Wednesday 8/23/23
WOD
Cash In: 300’ Sandbag Bear Hug Carry (150#/100#)
5 Rounds:
10 Chest to Bar Pull Ups
10 Box Jump Overs (24”/20”)
Cash Out: 300’ Sandbag Bear Hug Carry (150#/100#)
Accessory Work
5 Sets:
10 Kip to Chair Positions
8 Strict Toes to Bars
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