August 27, 2019

Warm up:
400m run
Down Switch Back SA OH Walk
8/8 Powell Raise
10 Ghd Sit ups
X2

10min EOMOM
E: 3 Push Press 75%-80%
O: 10 Elevated Ring Rows

WOD:
Alt DB Snatch 50/35
Pull ups
30-20-10

August 26, 2019

Warm up:
Dynamic Warm up
7/7 Single Leg Hip Ext
10 H2H KB swings
7/7 SA DB Thurster
X2

Strength:
1 Power Clean + 3 Front Squats
8 sets every 2mins

WOD:
40 Wall Balls
20 Sit ups
10 Burpee Pull ups
x3

August 23, 2019

Warm up:
400m run
12/12 Clam Shell
8 DB Press
8 Hollow Rocks
X2

Strength:
2 Push Press
Rest 1min
7/7 Single KB front rack lateral step up
Rest 1min
X5

WOD:
50 Pull up
100 Air Squats
50 Achored Sit ups
100 DUs
50 Push ups
100 Walking Lunges

August 22, 2019

Warm up:
2min row
15 External Oblique Opener
7/7 Suitcase DL
:30sec Front Lean and Rest
X2

Strength:
2 Power Clean + 1 Power Jerk
15min Build to a hvy final set

WOD:
10 Deadlift 245/155
20 Push ups
10 Box Jumps 24/20
x3

August 21, 2019

Warm up:
5min Foam roll
Dynamic Warm up:
High knees, butt kicks, …

Strength:
5/5 Tall kneeling Pallof Press, @1115
Rest 1min
3/3 TGUs
Rest 1min
X4

Endurance:
.5 Assault bike
Run 400m
Rest 3min
X4

August 20, 2019

Warm up:
400m run
8 KB Deadbug
8 Russian KB swings
3 Wall Walks
X2

Strength:
8 Seated Db Strict Press
Rest 1min
10/10 KB Row
Rest 1min
X4

WOD:
6 Hang Power Clean 135/95
9 Burpee over bar
30 DUs
Rest 90sec
X5

August 19, 2019

Warm up:
Dynamic warm up
8 Hip Ext w/ pause
8 Wall Squats
8/8 Powell raise
SA OH DB walk down switch back
X2

Strength:
8 Back sqts
Rest 75sec
5 Weighted Pull ups
Rest 75sec
X4

WOD:
7 Thrusters 115/75
7 C2B Pull ups
x7

August 16, 2019

Warm up:
400m run
10 Air Squats
8 KB Russian swings
10 Hollow Rocks
X2

Endurance:
30 sec Assault bike for Cals
Rest 2min
X6

WOD:
15 Clean and Jerks 135/95
10 T2B
800m run
10 T2B
15 Clean and Jerks

August 15, 2019

Warm up:
8 KB Deadbbug
8 DB Front Racked Squats
8 DB Press
X2

Strength:
2/2 TGUs
Rest 1min
3 Thrusters
Rest 1min
X4

“Jackie”
1000M row
50 Thrusters 45/35
30 Pull ups

August 14, 2019

Warm up:
400m run
1min Med ball Pec Walk
X1
12/12 Clamshell
8/8 Single Leg KB DL
8/8 Plank reach
X2

Strength:
7 Good Mornings
Rest 1min
1 Bench Press 90-93%
Rest 90sec
X5

16 min AMRAP
10 Box Jumps 24”/20”
KB Front Rack Walk Down 53s/35s
15 HR Pushups
KB Front Rack Walk Back