aug 9

Aside

Wednesday — LOAD

Warm Up
2 Rounds
KB Reverse Press x 8/8
Standing Banded Row x 15
DB Bulgarian Split Squat x 8/8

Strength: Snatch Pull + Hang Snatch
Build to a Heavy Single

WOD
18 Minute EMOM
1: 6 DB Thrusters (m50/w35)
2: 10 Box Jumps (m30/w24)
3: 15 Sit Ups

Aug 9

Aside

Tuesday – LOAD

Warm Up
2 Rounds
Banded GM x 20
Sahrmann #5 x 15 (Slow)
Plate Sit Ups x 15

Cash Out:
5 Supersets x 8-10 reps each
Pendlay Row + DB Pull Overs
(Appropriately Heavy)

WOD
12 Rounds Total, Every 90 Seconds
Odd: 6 Deadlifts @ 60-70%
Even: 8 Strict Ring Dips (challenging; use moderate weights if needed)

Aug 7

Aside

Monday – LOAD

Warm Up
2 Rounds
Strict Pull Ups x 10
Hold Plank x 1 Minute
Wall Balls x 10

Strength: Tall/High Hang Cleans
Triples working with light weight up to 60%

Partner WOD
15 Minute Amrap Ping Pong
6 KBS (HEAVY)
8 Burpees over Rower
Row for Calories (m12/w10)

Aug 4

Aside

Friday – SPEED

Warm Up
Standing Banded Row
Plate Lateral Raise
Weighted Bulgarian Split Squats

Strength: Floating Snatch Pulls
Build to 90-120% for Triples

WOD
3 Rounds 60/60
Strict Ring Dips
Strict Pull Ups
Box Jumps (m30/w24)

Aug 3

Aside

Thursday – SPEED

Warm Up
Plate G2OH + Row
Plate Sit Ups
Sharmann #5

Strength: Clean + 2 Jerks
Build to a Heavy Complex

WOD
7 Rounds Every 2 & ½ Minutes
10 Burpees
5 Back Squats @ 60-65%

August 2

Aside

Wednesday – SPEED

Warm Up
Wall Balls
Barbell Upright Row
Ring Rows

Strength: Tempo OHS (3 Seconds)
Build to a Moderate Triple

WOD
5 Rounds 30/30
DB Snatches (m65/w45)
Double Unders/Singles
MB K2C (m20/w14)

Aug 1

Aside

Tuesday – SPEED

Warm Up
KB Reverse Press
Banded Scap
Banded GM

Strength: Paused Bench Press
Build to a Moderate Triple

WOD
6 Rounds
10 Plate OHWL (m60/w45)
Run 200m
Rest 1 Minute