Monday 8/22
“Strength”
4 Sets: (20:00 clock)
1.) 5 Ring Rows 2 second negative + 5 Ring Dips
Rest 1:00
2.) 8 Pendlay Rows
5/5 Half Kneeling SA Press
Rest 1:00
“Conditioning”
3:00 AMRAP
5 TNG Clean & Jerks (135/95)
5 Lateral Burpees Over Bar
Rest 3:00
3:00 AMRAP
5 TNG Clean & Jerks (135/95)
5 Lateral Burpees Over Bar
Silver:95/65
Bronze: 75/45
Tuesday 8/23
“Strength”
E3MOMx4
5/5 Barbell Front Rack Box Step-Up
*Box is at knee Height
:30 Squat Hold w/ Plate
“Conditioning”
4 Rounds For Time
20 Ft. Dual DB/Kb Walking Lunge (53/35s)
15 HSPU
20 Ft. Dual DB/KB OH Walking Lunge
15 AbMat Sit-Ups
Scaled:
4 Rounds For Time
20 Ft. Dual DB/Kb Walking Lunge
15 Hand-Release Push-Ups
20 Ft. Dual DB/KB Front Walking Lunge
15 AbMat Sit-Ups
Silver: (35s/26s)
Bronze: (15s/10s)
Wednesday 8/24
“Conditioning”
Partner WOD
30 AMRAP
1000m Row
20 Box Jumps (24/20)
20 Toes To Bar
1000m Row
20 Push Press (95/65)
20 Pull-Ups
*Trade Reps As Needed
Scaled
30 AMRAP
1000m Row
20 Box Step-Ups (20/16)
20 Hanging Knee Raises
1000m Row
20 Push-Press (45/35)
20 Ring Rows
*Trade Reps As Needed
Thursday 8/25
“Strength”
5 Sets
1 Halting Snatch DL + 2 Snatch Pulls
(15-20 minutes)
“Conditioning”
5 AMRAP
8 Unbroken Hang Power Snatch (95/65)
8 Back Squat (95/65)
Rest 5:00
5 AMRAP
8 Russian KB Swings (70/53)
8 Goblet Squats (70/53)
Silver: (75/55)(53/35)
Bronze: (45/35)(35/26)
Friday 8/26
“Strength”
16 EMOM
Min 1: 8-10 Ring Push-Ups / Parallette Push-Ups
Min 2: 30 Handstand Hold on Wall (Belly Facing Wall)
Min 3: 3-5 Negative HSPU (3 seconds)
*Kick down off wall, don’t need to press out of bottom
Min 4: Rest
“Conditioning”
For Time:
150 Double Unders
50 Cal Row
10 Bar Muscle Ups
Silver: 100 DU/ 15 C2B Pull-Ups
Bronze: 150 Singles/ 15 Strict Pull-ups
Saturday 8/27
“Conditioning”
800m Run
Then
5 Rounds:
5/5 Alternating Reverse Lunges
15 Air Squats
30 Weighted Flutter Kicks (20/14)
*Hold a wallball extended over the chest
Then
800m Run
*Can sub for 800m Row or 1600m Bike
“Finisher”
2 Sets
20 Barbell Curls
20 Barbell OH Tricep Extensions
20 Lateral Raises (plate or DB)
