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

Wednesday, 8/11/21

WOD

For Time:
Cash In: 1,000m Run
Then
100 Reps:
Bar Facing Burpees
Thrusters (95#/65#)
*Partition Reps to Complete 100 Reps Total Between the Two Movements

Tuesday, 8/10/21

WOD

12 Minute AMRAP:
75 Double Unders
25 Toes to Bar
75 Double Unders
25 Pull Ups
75 Double Unders
25 Chest to Bar Pull Ups
75 Double Unders
Max Bar Muscle Ups In Remaining Time

Monday, 8/9/21

Strength

5 Sets, Every 90 Seconds:
1 Power Snatch + 1 Hang Squat Snatch + 3 Overhead Squats

WOD

For Time:
21-15-9
Echo Bike Calories
Snatches (105#/75#)

Friday, 8/6/21

Strength

4×4 Back Squats @75%-85%

WOD

8 Minute AMRAP:
30 Wall Balls (20#/14#)
15 Deadlifts (185#/135#)