Monday, August 30
Warm-up: 10-8-6-4-2 pass throughs + OHS w/pvc or empty barbell + push-up to pike + muscle cleans + reverse Samson’s
Strength:
14:00 EMOM -
1st: 1-3 power clean or squat clean
2nd: 1-3 power snatch or squat snatch
*The goal is to get nice and warm for the weight you plan to lift for the WOD so you can move it safely and efficiently.
WOD:
For time -
10-9-8-7-6
Hang power clean (135/95 or 95/65)
12/10 cal row or ski
Directly into
5-4-3-2-1
Hang power snatch (135/95 or 95/65)
12/10 calorie row or ski
Tuesday, August 31
Warm-up: 200 meters + 5-4-3-2-1 v-ups + burpee broad jump + split-stance squats/side + inch worms w/push-up
Strength:
Every :90 for 15:00 -
1st: 8-10 goblet split-stance squats/side (challenging weight)
2nd: Max effort toes-to-bar (focus on quality; rest once you drop off the bar)
WOD:
3 rounds, each for time -
21 burpees
42 double unders
15 burpees
30 double unders
9 burpees
18 double unders
2:00 rest between rounds
*Scale doubles to 80-60-40 singles
Accessory (optional):
Accumulate a 2:00 dual KB front rack hold - please assure your core is tight, don’t arch your back. Choose a challenging weight
Wednesday, September 1
Warm-up: 3 rounds - 10 plank-ups + 5 strict press + 10 bootstrappers + 5 air squats + 10 groiners; get a :20 handstand hold or plank between rounds
Strength:
In 16:00, work to complete the following -
10-8-6-4-2
Handstand push-ups
Push jerk or split jerk (no heavier than 135/95)
*Scale weight as needed; scale HSPU to pike push-ups or hand release push-ups
WOD:
15:00 EMOM -
1st: 10 thrusters (95/65)
2nd: 10 front squats (95/65)
3rd: 10 pull-ups
Accessory (optional):
Accumulate 60 barbell hip thrusts w/upper back on bench
Thursday, September 2
Warm-up: 3 rounds - :30 quad stretch/side + 10 sit-ups + :30 lateral hops + 10 single leg v-ups + :30 step-ups + 10 tuck-ups
WOD:
30:00 AMRAP -
5-10-15-20-25-30-35-etc….
Calorie bike
Box jumps (30/24)
*200 meter run after each set
Accessory (optional):
Accumulate 3:00 plank
Friday, September 3
Warm-up: 10:00 AMRAP@steady pace - 10 banded pull-aparts + 10 banded good mornings + 5 deadlifts (building) + 10 pvc pass throughs + strength specific mobility
Strength:
In 15:00, work on lift and/or skill of choice; get some warm-up cleans and deadlifts to prepare for WOD in between sets.
WOD:
For time -
10 power cleans (225/155 or less)
-Directly into-
6 rounds -
8 toes-to-bar
12 DB suitcase lunges (2@50/35 or 40/20)
-Then-
10 deadlifts (265/185 or less)
*Scale toes-to-bar to knees-to-elbow or v-ups; scale weight as needed
Saturday, September 4
This work-out was created to honor Ryan Knauss, who died during an attack on the Kabul airport. Let’s take this time to honor all of the US Service men and women, and others, who have lost their lives during the recent terrorist attacks in Afghanistan.
For time -
Buy in: 100 meter run
Followed by 9 rounds:
8 burpees
26 KB swings (53/35)
21 wall balls
100 meter run
Wear a weighted vest (optional)