Monday 8/8
Bring a Buddy Day
“Strength”
16 EMOM
Min. 1: :10 Top Support Ring Hold + :10 Bottom Support Ring Hold
Min 2: 5-8 Strict Pull-Ups
Min 3: 7/7 SA Bent Over Rows
Min 4: Rest
“Conditioning”
Partner Workout
You Go – I Go (movements)
15 AMRAP
10 Russian Kettlebell Swings (53/35)
10 Wall Balls (20/14)
20 Double Unders
Tuesday 8/9
“Strength”
E3MOM x 4
6/6 Back Rack Reverse Lunges
8/8 SA Shoulder Press
“Conditioning”
Open WOD 11.3
5min AMRAP
1 Squat Clean (165/110)
1 Jerk (165/110)
*SC = 1 Rep, Jerk = 1 rep
Rest 5:00
3 Sets
15 Gymnastics Crunches
15 Barbell Curls
15 Plate Front Raise (eye level)
Wednesday 8/10
“Conditioning”
5 sets:
15 burpee
15 CTB
row 30/25 cal
15 HSPU
15 Abmat Situps
rest 3 min
Scaled Movements:
10 burpee
10 Pull-Ups/Ring Rows
row 20/15 cal
10 Seated Press/Pike HSPU
10 Abmat Situps
rest 3:00
40 min cap
Thursday 8/11
“Conditioning”
3 Rounds
15 Deadlifts (155/105) *light
15 Box Jumps (24/20)
Immediately into
3 Rounds
8 Front Squats (135/85)
8 Box Step-Overs (24/20
Rest 5:00
“Strength”
E2MOM x 5
5 Deadlift (80%)
Friday 8/12
“Strength”
E2MOM x 5
3 Snatch Balance (From Rack)
“Conditioning”
EMOM x 15
10 Toes To Bar
15/12 Cal Bike
10 Push-Press (95/65)
Silver: 12/10 Cal Bike, 75/55
Bronze: 10/8 Cal Bike, 45/35
Saturday 8/13
“Conditioning”
6 Sets
Run 400m
Rest 1:30 after each run
3 Sets
2:00 Bike/Row
2:00 AMRAP
3 Air Squats
3/3 Cossack Squats
3 Inchworms (no push-up)
(Think flush out / flow)
