Thursday September 1st
Skill Work: Kettlebell Clean and Jerk
WOD: 20 Min EMOM
Odd minute: 5 HSPU
Even: 5 strict pullups
Accessory: BB Rollouts 3×8 + Hanging Straight Leg Raise 3×8
Wednesday August 31st
Strength: Weighted Pushup 5×5 AHAP
WOD 1: *1 minute stations
3 rounds max reps per station (no rest between stations)
Calorie Row, burpees to target, box jumps, rest
WOD 2: Plank Matrix 3 sets, 1 min L, R, Front, rest 1 min between rounds
Tuesday August 30th
Strength: Snatch 1×50%, 2×3@60%, 3×2@65% – advanced w/ 3s pause in bottom of each rep
WOD: 4 RFT (*15 min cap)
10 hang power snatch RX+135/95, RX 115/75, Scale 95/65
10 KB Goblet Squats 55/35
30 double unders
Monday August 29th
Strength: Turkish Getup 5,4,3,2,1 reps per side AHAP
WOD: 10 RFT (20 min cap)
200m run, 8 Russian KB Swings Rx+ 70/55, RX 55/44, Scale 44/35
Friday August 26th
Strength: SA DB Row 5×5 AHAP
WOD 1: (8 min AMRAP) ascending by 3’s
3 thrusters RX+135/95, RX 115/75, Scale 95/65
3 toes to bar
6,6,9,9, etc
REST 4 MIN
WOD 2: (8min AMRAP)
200m run, 3 box jumps
200m run, 6 box jumps, etc
Thursday August 25th
Endurance: 3x400mrun (2:1 work/rest ratio) [20 min]
WOD 1: (10 min amrap) D/B Farmers Carry RX+70/55, RX 55/35, 10 Tire Flips
WOD 2: (10 min AMRAP) 10 bike/row cals, 20 ball slams
Wednesday August 24th
Skill Work: 2 sets of 3 rope climbs AFAP or practice (minimum 3 min rest between sets)
WOD: 4 RFT (15 min cap)
7 MU (sub 7 pullups+7 dips)
15 Deadlifts RX+ 225/185, RX= 185/155, Scale= 135/95
30 Bodyweight Walking Lunges (total)
Accessory: Max Effort L-sit x 3 sets
Tuesday August 23rd
Strength: Push Press 5×5@65%
WOD: 4 rounds NFT
100ft bear crawl w/ sandbag
200m row
10 sledgehammer swings (5/arm)
100ft sled push (HEAVY!)
Accessory: 2 min max double unders or singles
Monday August 22nd
Strength: Front Squat 5×5 @ 65% w/ 5s pause in bottom position
WOD”: “Short Kelly”4 rounds (20 min cap)
200m run, 20 WB, 20 box jumps
Friday August 19th
Strength: OH Squat 5×5 @65% with 3s pause in bottom
WOD: 10 min AMRAP
10 OH Squats RX+ 135/95, RX 115/75, Scale 95/65
10 T2B
10 Situps
