Thursday, 9/2/21

Strength

8 Minutes:
Build to a Heavy Thruster

WOD

“Fran”
For Time:
21-15-9
Thrusters (95#/65#)
Pull Ups

Wednesday, 9/1/21

WOD

5 Rounds For Time:
400m Run
1 Legless Rope Climb
3 Rope Climbs

Optional Accessory Work

4 Sets:
5 GHD Sit Ups + :20 GHD Hold

Tuesday, 8/31/21

WOD

For Time:
10 Muscle Ups
100 Air Squats
10 Muscle Ups
100/75 Calorie Row

Monday, 8/30/21

WOD

5 Sets For Load:
5 Push Press

Friday, 8/27/21

Strength

8×1 Back Squats

WOD

12 Minute AMRAP:
6-9-12-15 Etc…
Calorie Bike
Wall Balls (20#/14#)

Thursday, 8/26/21

WOD

For Time:
30 Med Ball Sit Ups (20#/14#)
40 Dumbbell Snatches (50#/35#)
50 Dumbbell Box Step Overs (50#/35#)(24”/20”)
40 Dumbbell Snatches (50#/35#)
30 Med Ball Sit Ups (20#/14#)

Optional Accessory Work

3 Sets:
12 Alternating Seated Dumbbell Strict Press
12 Double Dumbbell Bent Over Rows

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

Monday, 8/23/21

WOD

3 Rounds For Time:
500m/400m Row
400m Run
30 Toes to Bar

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