Monday 8/27 - Expedition
WOD:
Every 6 minutes, for 30 minutes (5 sets):
20/15 Calories of Assault Bike
15 Box Jump Overs 24/20
200 Meter Run

Monday 8/27
Skill:
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Monday 8/20 - Pickle Juice
Strength:
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%

Monday 8/20
Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Monday 8/13 - Atlas
Oly:
Power Snatch
4x1 @ 75%
4x1 @ 80%
2x1 @ 85%
1x1 @ 90%

WOD:
15 min AMRAP

Monday 8/13
Strength:
Push Press
5x5

WOD:
15 min AMRAP
80 Single Unders
Max DB/KB Strict Press

Monday 8/6 - Life Insurance
Strength:
Superset
3 Sets of
8 to 10 Bench Press
6 to 10 Strict Ring Dips
Rest 2 minutes

WOD:

Monday 8/6
Strength:
Front Squat 5x5

WOD:
8 min AMRAP
10 DB Front Rack Lunges
50 Single Unders

Monday 7/30 - Bad Habit
Strength:
Front Squat
2x6 @ 70%
2x4 @ 75%
1x4 @ 80%

WOD:
15 min EMOM
3 HSPU +