Monday 8/1
“Strength”
3 sets
Max Reps Strict Pull-Ups
Rest 1:00 Between Sets
*No Kip to Assist
*Everyone attempts a pull-up first
*If pull-ups are 1 rep, finish out the sets
with ring rows.
Silver: Feet Elevated Ring Row
Bronze: Ring Rows
*We will retest this in 8 weeks
“Strength”
E3MOM x 12
5/5 Back Rack Reverse Lunges
8/8 SA Bent Over Rows
“Conditioning”
3 Rounds For Time:
30/25 Cal Row
20 Wallballs (20/14)
Silver: (14/12)
Bronze: 25/15 Cal Row, 20 Wallballs (10/8)
Tuesday 8/2
“Strength”
3 sets
Max Strict HSPU
Rest 1:00 Between Sets
Silver: Push-Ups
Bronze: Kneeling Push-Ups
*No resting in the bottom for either
*Hips off ground for push-ups
*We will retest this in 8 weeks
“Conditioning”
10 Rounds For Time
20 Double Unders
7 Burpees
1 Wall Walk
Scaled
10 Rounds For Time
30 single unders
7 burpees
1 Scaled Wallwalk or 2 Inchworms
Wednesday 8/3
“Conditioning”
TeamTastic WOD 5 – Partner DT
10 Rounds
12 Deadlift
9 Hang Power Clean
6 Push-Jerks
*Trade Rounds
Score is total time it takes you to complete 10 rounds
Rx’d: 155/105
Scaled: 115/75
Masters: 95/65
Time Cap: 15:00
At 20:00-30:00
Teamtastic WOD 6
Max Height Box Jump (RX + Masters)
*Can take two steps into the jump
*Score is total height of both athletes
Max Length Broad Jump (Scaled)
*Score is total length of both athletes
*Measured from start line to heel of landing
Thursday 8/4
“Strength”
3 sets
Max Reps Toes To Bar
Rest 2:00 Between Sets
*Drop to hanging knee raises
*Knees must brake parallel
*Dropping off the bar stops the set
*We will retest this in 8 weeks
“Conditioning”
20 EMOM
Min 1: :30 Hollow Hold
Min 2: 6/6 Pistols
Min 3: 10 Gymnastics Crunches
Min 4: :20-:30 Headstand Hold
Min 5: 5-10 Ring Push-Ups
Friday 8/5
“Strength”
3 sets
Max Reps Ring Muscle Ups
Rest 1:00 Between Sets
Silver: BMU
Bronze: Dips (box or ring)
*We will retest this in 8 weeks
“Strength”
E2MOMx5
3 Snatch Balance
“Conditioning”
10 AMRAP
5 C2B Pull-Ups
10 Unbroken Hang Power Snatch (75/55)
15 Air Squats
Silver: PU, 65/45
Bronze: Ring Rows, 45/35
Saturday 8/6
No Class
