Monday 8/20 Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Side Plank x 30 seconds each side
WOD:
For time:
1000 Meter Row
60 Russian KB Swings
30 Burpees
Score is weight/weight/time
Tuesday 8/21 Skill:
Every 90 seconds, for 12 minutes (2 sets each) of:
Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020
Wednesday 8/22 WOD:
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 10 Burpee Box Step-Overs
Station 3 – 200 Meter Run
Station 4 – 12 DB Walking Lunges
Score is rounds completed
Thursday 8/23 Strength:
Three sets of:
Barbell Glute Bridges x 8 reps @ 20X1
Rest 30 seconds
Dumbbell Death March x 20 reps @ 3011
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps @ 1111
Rest 3 minutes
WOD:
12 min AMRAP
30 Kettlebell Swings
20 Alternating Cossack Squats (with KB if possible)
100 Meter Run
Score is pass/rounds + reps
Friday 8/24 Strength:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Single Arm Farmers Carry 100m (50m/side)
WOD:
3 Rounds For Time
125 Jump Ropes
20 Dumbbell Push Presses
20 V-Ups
