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