Monday 8/13
Strength:
Push Press
5x5
WOD:
15 min AMRAP
80 Single Unders
Max DB/KB Strict Press
200m Single Arm Farmers Carry
Score is weight/number of Strict Presses
Tuesday 8/14
Strength:
Deadlift
Build to Heavy 4
Partner WOD
6 rounds of (3 rounds each)
In 3 minute intervals
15/12 Calorie AAB
12 DB Hang Power Cleans
Max Burpee Box Jump Overs 24/20
Score is weight/total reps
Wednesday 8/15
Partner WOD:
50 Calorie Row
50 Burpees
50 Calorie Row
50 Dbl KB Deadlifts
50 Calorie Row
50 Sit Ups
Score is time
Thursday 8/16
Skill:
12 min EMOM
Min 1) 10 DB Snatches
Min 2) :30 Goblet Squats
WOD:
20 min EMOM
1) :20 Max Calories
2) 100ft Weighted Box Push
3) 10 DBall Ground To Over Shoulder
4) Rest
Score is number of reps/rounds completed
Friday 8/17
Strength:
Front Squat
5x5 (add 5 to 10lbs from last week)
WOD:
Every 5 minutes x 4 rounds
400m run
20 Wall Balls
Score is weight/rounds completed
Strength:
Push Press
5x5
WOD:
15 min AMRAP
80 Single Unders
Max DB/KB Strict Press
200m Single Arm Farmers Carry
Score is weight/number of Strict Presses
Tuesday 8/14
Strength:
Deadlift
Build to Heavy 4
Partner WOD
6 rounds of (3 rounds each)
In 3 minute intervals
15/12 Calorie AAB
12 DB Hang Power Cleans
Max Burpee Box Jump Overs 24/20
Score is weight/total reps
Wednesday 8/15
Partner WOD:
50 Calorie Row
50 Burpees
50 Calorie Row
50 Dbl KB Deadlifts
50 Calorie Row
50 Sit Ups
Score is time
Thursday 8/16
Skill:
12 min EMOM
Min 1) 10 DB Snatches
Min 2) :30 Goblet Squats
WOD:
20 min EMOM
1) :20 Max Calories
2) 100ft Weighted Box Push
3) 10 DBall Ground To Over Shoulder
4) Rest
Score is number of reps/rounds completed
Friday 8/17
Strength:
Front Squat
5x5 (add 5 to 10lbs from last week)
WOD:
Every 5 minutes x 4 rounds
400m run
20 Wall Balls
Score is weight/rounds completed
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