Monday – 08/03

Strength:
Every 90s x5
5 back squats @75%
Conditioning:
2K Row
*this is a benchmark. Go hard and fast. The goal is to finish with the confidence that you could not have gone any faster.
HOME WOD:
Conditioning
1 Mile Run
Tuesday – 08/04
Press Complex
E2MOM x5
2 Push Presses
3 Push Jerks
*build to AHAP
Conditioning:
“Overreaction”
For time: 15min cap
15-12-9:
Push Press (115/85)
Box Step-Overs (50/35 to 24″/20″)
.. Directly into:
15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)
*push press and push jerks should be doable in 2 sets or less. Box step overs are with a DB in each hand.
HOME WOD:
“Overreaction”
15 Double DB PP, 150′ Walking Lunge (unloaded)
12 Double DB PP, 100′ Walking Lunge (unloaded)
9 Double DB PP, 50′ Walking Lunge (unloaded)
.. Directly into…
15 Double DB PJ, 15 Over-and-Back DB Hops
12 Double DB PJ, 12 Over-and-Back DB Hops
9 Double DB PJ, 9 Over-and-Back DB Hops
Rx – 50’s/35’s
KILOS 22.5’s/15’s
Wednesday – 08/05
Primer:
Every 90s X5
3 squat cleans
*build to AHAP
Conditioning:
“Rest Stop”
5 Minute Window…
600m Run + 1 Rd of Cindy
AMRAP Squat Cleans (135/95)
5 Minute Window…
400m Run + 2 Rds of Cindy
AMRAP Squat Cleans (155/105)
5 Minute Window…
200m Run + 3 Rds of Cindy
AMRAP Squat Cleans (185/135)
*score is total squat clean reps. Goal is to have at least 1min of squat cleans. Cindy = 5 pull-ups, 10 pushups, 15 air squats.
HOME WOD:
“Rest Stop”
5 Minute Window…
600m Run + 1 Rd of Cindy
AMRAP Single Dumbell Alternating Hang Squat Cleans
5 Minute Window…
400m Run + 2 Rds of Cindy
AMRAP Double Dumbell Hang Squat Cleans
5 Minute Window…
200m Run + 3 Rds of Cindy
AMRAP Double Dumbell Squat Cleans
Rx – 50’s/35’s
KILOS 22.5’s/15’s
Thursday – 08/06
Conditioning:
Partner WOD
For time: 30min cap
“Devils Tricycle “
400cal bike (M/M)
375 cal bike (M/F)
350 cal bike (F/F)
*Partner must complete 15 burpees before switching. Burpees should take less than 90s.
Friday – 08/07
Conditioning:
“Freak Brand”
For Time: 35 min cap
21 Thrusters (95/65lb)
21 Pull-ups
800 meter run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-ups
50 Double Unders
50 Abmat Sit-ups
400 meter run
30 Box Jumps (24/20”)
30 Wall Ball Shots (20/16lb)
46 OH Lunges (45lb plate)
*goal is 3 sets or less on all movements. Mod jumping PU. 2x singles for DU.
HOME WOD:
“Hot Flash”
AMRAP 10:
16 Alternating Single Arm Dumbbell Power Snatch
32 Double-Unders
Saturday – 08/08
Conditioning:
“Heartburn”
1 Mile Run
10 Rounds of BBT
1 Round of BBT:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
KILOS 34/25
 
HOME WOD:
“Heartburn”
1 Mile Run
10 Rounds of BBT
1 Round of BBT:
7 Single Dumbbell Thrusters (50/35)
7 Pull-Ups
7 Burpees
KILOS 22.5/15