Aug 18

Aside

Friday — VOLUME

Warm Up
1 Round
Wall Balls x 20
Ring Dips x 15
Banded GM x 20

Strength: Halting Power Cleans
Triples up to a Max of 70-75%
(Stop at mid shin for a 1-2 count)

Partner WOD
4 Rounds Ping Pong
Run 200m
10 Stone G2S (m65-95/w35-65)
18 KBS (m53/w40)
Cap: 20 Minutes

Aug 17

Aside

Thursday — VOLUME

Warm Up
2 Rounds
KB Reverse Press x 10/10
Plate G2OH + Row x 12
Bulgarian Split Lunge x 8/8

Cash Out:
5 Rounds NFT
100m Row Sprints
(Rest no more than 1 minute)

WOD
14 Minute Amrap
10 Pull Ups
10 Push Jerks (m95/w68)
25 Sit Ups

Aug 16

Aside

Wednesday — VOLUME

Warm Up
2 Rounds
Tall Cleans x 8
V-Ups + Hold x 15+10
Strict Pull Ups x 8

Strength: Clean + Push Press
Work up to a Heavy Complex

WOD
4 Rounds
20 KB Squats (m70/w53)
15 Box Jumps (m24/w20)
10 Burpees
Cap: 16 Minutes

Aug 15

Aside

Tuesday — VOLUME

Warm Up
2 Rounds
Banded Scap x 15
DB Single Press x 10/10
Plate Press Squat x 10

Strength: Muscle Up/Pull Up Work
Work on technique of: kipping/butterfly/transition/movement
(Lots of sets of a few reps)

WOD
35 SDHP (m75/w58)
Run 1 Loop
25 SDHP
Run 1 Loop
15 SDHP
Run 200m
5 SDHP
Run 200m

Aug 14

Aside

Monday — VOLUME

Warm Up
2 Rounds
Barbell GM (Light) x 12
Barbell Upright Row x 15
MB Drop Catch x 10

Strength: 2 Power Snatch + 3 Snatch Push Press
Build to a Workable Complex

WOD
15 Minute Amrap
12 T2B/18 K2C
16 Push Ups
20 Front Rack DB Walking Lunges (m30/w20)
(One Dumbbell)

Aug 11

Aside

Friday — LOAD

Warm Up
2 Rounds
Plate OHWL x 14
V-Ups x 15
Barbell Upright Row x 15

Cash Out:
2 Rounds
Row 400m
(Rest about 2 minutes between each row)

WOD
14 Minutes to find heaviest:
2 Hang Cleans
(You can drop the bar between the reps ONLY for a MAX of 10 seconds before picking it back up)

Aug 10

Aside

Thursday — LOAD

Warm Up
3 Rounds
Barbell Tempo Back Squat x 8 (Empty/Light)
Plate Lateral Raise x 10
KB TGU x 1/1

Strength: Paused Bench Press
Build to a Moderate 5 Reps

WOD
MB Run 1 Loop (m20/w14)
21-15-9
C2B Pull Ups