Saturday 8/31/19

Warm up:
500m row
10 pass throughs
5 Hang snatch high pulls
5 Hang Power Snatches
5 OH Squats
5 Back Squats
3 Scapular Pull ups
3 Beat Swings
3 Pull ups
2 C2B Pull up
1 Bar MU

Strength: Dumbell Row
5 x 5 AHAP

WOD (performed 1st):
9 min AMRAP
3 Power Snatches (95/65)
6 OH Squats
9 Back Squats
9 Pull ups
6 C2B Pull ups
3 Bar MU

Accessory: 3 x 30 sec ea
shoulder bridge
stretch of choice

Friday 8/30/19

Warm up: 10 min alt EMOM – focus on quality, decease reps and time if needed
A) 30 DU’s
B) 15 sec hollow body hang
*DU scale: Round 1 = 20 big singles + 10 penguin claps, Round 2 = 20
fast singles + 10 penguin claps, Round 3-5 = 10 penguin claps + 10 DU
attempts

Strength: Farmers carry 100ft
3 rounds for max load

WOD: Tabata
A) Bike
B) Hollow body hold
C) Rower
D) Bird Dog Hold

Accessory:
3 x 30 sec wrist extension stretch
2 min diaphragmatic breathing

Thursday 8/29/19

Warm up:
10 sec active hang
50 ft spider man lunge
50 foot walking single leg reach
10 sec active hang
Then 2 sets of
5 Thrusters Rx 35
5 Beat swings
5 DB Thrusters (Rx 35/25, Scaled 25/15 or as needed)

Strength (after WOD): Deadlift
5 @ 50%, 4 @ 65%, (3 x 8 @ 70%)
*adjust load as needed with goal of hitting 8 unbroken

WOD: 14 min alternating EMOM
A) 7 DB Thrusters (Rx 50/35, Scaled 35/25 or as needed)
B) 7 C2B Pull ups

Accessory: 3 Rounds
30 sec straddle sit
12 band external rotation

Wednesday 8/28/19

Warm up:
(Outside)
Jog 200m
high knees from door to end of building
butt kicks from end of building to speed bump
lateral shuffle from speed bump to dark line
lateral shuffle (other side) from dark line to end of fence
lunge back to dark line (knee touch not required)
frankensteins to speed bump
jog back in
10 downward dog calf stretches (2 sec hold)
10 BW squats

Skill: With remaining time, choose one item to work on and see coach
for assistance. Focus is on skill / technique, not volume or
intensity.
A) Baby MU (transition only)
B) DU’s
C) Pistols
D) Kipping Rhythm

WOD: 30 min partner WOD
Partner A runs 400m while partner B rows. When partner A returns, they
trade places, but keep the number of meters on the rower running.
Final score is total meters (running + rowing) so be sure to track
each time you complete a 400m run and add all of these to the total on
the rower. If an athlete does not have a partner and there is an
available rower then he or she may perform an AMRAP of run 400m row
500m. If bikes are used the distance will be triple that of the run
(0.75 mi).

Accessory: 2 min ea (break up as needed)
Downward dog calf stretch (1 min / side)
Squat stretch

Tuesday 8/27/19

Warm up:
15 DU’s or 10 big singles + 10 penguin claps
3 Beat swings
1 wall walk or 2 inch worms
15 DU’s or 10 fast singles + 10 penguin claps
3 Beat swing with leg raises
1 wall walk or 2 inch worms
15 DU’s or 10 penguin claps + 10 DU attempts
3 TKE
1 wall walk or 2 inch worms
15 UD’s or 10 DU attempts
3 TTB
1 wall walk or 2 inch worms

Strength (after WOD): Push Press
5 @ 50%, 4 @ 65%, (3 x 8 @ 70%)
*adjust load as needed with goal of hitting 8 unbroken

WOD (before strength): 9 min AMRAP
Rounds 1-6
6 Burpees
6 TTB
Then continue for as many rounds as possible
6 Strict HSPU
30 DU’s

Accessory: 3 x 30 sec ea
Shoulder mobility reach
Bretzel

Monday 8/26/19

Warm up: 2 Rounds
12 cal row at moderate pace
12 box step ups no load
6 front squats with empty bar
6 front rack lunges with empty bar
3 lateral lunges L no load
3 lateral lunges R no load

Strength: Front Squat
5 @ 50%, 4 @ 65%, (3 x 8 @ 70%)
*adjust load as needed with goal of hitting 8 unbroken

WOD: 3 Rounds for time, 8 min cap
12 calorie row (reset ea round)
12 DB box step ups (weight 50/35, height 24/20)

Accessory: 3 x 30 sec ea
Couch stretch
Seated hamstring stretch

Saturday 8/24/19

Warm up: 3 Rounds with one light KB (35/25 or less)
5 Bent over rows
5 Cleans
5 strict presses
5 offset front squats
(repeat on other side)
50 ft bear crawl
Then warm up for WOD weight

Strength (after WOD): 10 min Alt EMOM
A) 5 / side strict KB press
B) 5 / side KB row
*AMRP on last round

WOD: 6 RFT, 12 min cap
1 Rope Climb
3 C&J (Any style, 155/105)

Accessory:
3 min Active active hang (break up as needed, goal of 1 min)
90 sec ring support (break up as needed, goal of 30 sec)

Friday 8/23/19

Warm up:
10 downward dog calf stretches
10 lunge hip stretches
20 leg swings (total)
200 m jog
30 DU’s (break up as needed, scale to 10 FS, 10 BS, 10 penguin claps,
10 DU attempts
30 BW Squats

Strength (after WOD): 3 Rounds, NFT
12 good mornings
12 BB calf raises

WOD: Every 5 minutes for 5 Rounds, fastest round counts
15 DU’s
Run 400m
15 DU’s

Accessory: 3 x 30 sec ea
Half kneeling hip flexor stretch
Runners stretch

Thursday 8/22/19

Warm up:
45 sec row
5 squats to med ball
3 beat swings
45 sec row
5 med ball front squats
3 kipping knee raises
45 sec row
5 med ball OH presses
3 KTE
45 sec row
5 WBS
3 TTP

Strength: None

WOD: 27 min AMRAP
21 cal row
15 WBS (20/14)
9 TTB

Accessory:
5 x 3 weighted ring dips
30 sec stretch of choice between Rounds

Wednesday 8/21/19

Warm up:
3 min bike or row
10 bridges
50 foot Spider-Man lunge
10 squat jumps
50 foot walking single leg reach
10 good mornings

Strength: DL
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 5 x 1 heavy

WOD: 12 min partner AMRAP
3 DB power cleans (50/35, Scaled 35/25)
Rack carry 25ft
3 DB power cleans
Rack carry 25 ft
12/9 cal bike
50 ft farmers carry
*score is Rounds plus reps (PC + calories = reps)

Accessory:
Hip 90/90 2 min / side
Quadruped T-spine rotation 5 x 3 breaths / sid