August 31, 2020

Skill:

Power Clean

Work up to a heavy single

WOD:

18 Min AMRAP

1-2-3-4-5-6-7-8-etc

Power Clean (185/135)

5-10-15-20-25-30-35-40-etc

Wall Balls

*30 Double Unders after each set

August 28, 2020

3 x AMRAP: 10 Min/13 Min/13 Min

10 Min AMRAP: 0:00-10:00

3 Ring or Bar Muscle Ups- Sub 6 Pull Ups

6 Burpee Box Jump Overs

9 S/A DB Thruster (50/35)

12 Cal Bike

REST 10:00-12:00

13 Min AMRAP: 12:00-25:00

400m Run

8 Box Jumps

12 S/A OH DB Lunge (50/35)

16 Burpees

...

August 26, 2020

Skill:

Front Squat 4 x 5

WOD:

4 x 4 Min AMRAP

4:00 on/2:00 off

1) 4 Min AMRAP

10 Front Squats (95/65)

10 Pull Ups

25 Double Unders

2) 4 Min AMRAP

7 Front Squats (115/75)

7 Pull Ups

25 Double Unders

3) 4 Min AMRAP

4 Front Squats (135/105)

4 Pull Ups

25 Double Unders

August 25, 2020

Skill:

A. 12 Min Alt EMOM

Odd: 5 TnG Power Snatch

Even: 10 KBS 

WOD:

For Time:

21-15-9

Cal Bike

Power Snatch (75/55)

Box Jump

August 24, 2020

Skill:

Macho Man Complex:

1 Power Clean +

1 Front Squat +

1 Push Jerk

WOD:

"Macho Mile"

4 RFT: (155/105)

400m Run

3 Rounds "Macho Man"

= 3 Power Cleans/3 Front Squats/3 Push Jerk

August 21, 2020

F U Friday

For Time: (135/95)

25 Cal Bike or 30 Cal Ski/Row

"Isabel"

30 Snatch 

25 Cal Bike or 30 Cal Ski/Row

"Karen"

150 Wall Balls

25 Cal Bike or 30 Cal Ski/Row

"Grace"

30 Clean & Jerk

25 Cal Bike or 30 Cal Ski/Row

August 19, 2020

Skill:

Work up to a heavy set of 5 Hang Power Snatch

WOD:

5 x 3 Min AMRAP:

3:00 on/2:00 off

10 Hang Power Snatch (75/55)

10 Bar Facing Burpees

10 T2B

Max Cal Row in remaining time

August 18, 2020

Skill:

Front Squat Complex:

1 Squat Clean +

2 Front Squat +

1 Push Jerk

WOD:

20 Min AMRAP:

5-10-15-20-25-etc

Clean & Jerk (135/95)

Front Squat

100m Farmer Carry (70/53#)

August 17, 2020

Skill:

Deadlift 4 x 5

WOD:

16 Min AMRAP:

12/10 Cal Bike

5 Deadlift (275/185)

10 KB Box Step Overs

August 14, 2020

"S.J."

3 RFT:

400m Run/Ski

20 Deadlifts (225/155)

75 Double Unders

20 T2B

75 Double Unders

20 Burpee Box Jumps

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