Monday – 08/10/20

Primer:
Every 90s x5
3 deadlifts
*build to heavy
Conditioning:
“Catch & Release”
On the 4:00 x 5 Rounds:
18 Double Dumbbell Front Rack Lunges (50’s/35’s)
21/15 Calorie Row
12 Kipping Handstand Pushups
9 Deadlifts (225/155)
*score is total working time. Lunges are doable in two sets or less. Mod DB push press for HSPU. 2 sets or less on deadlifts. Goal is to have 1min of rest each round.
HOME WOD:
“Catch & Release”
On the 4:00 x 5 Rounds:
20 Jumping Lunges
20 Hand-Release Pushups
20 Air Squats
20 Double Dumbbell Deadlifts
Body Armor
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extension
Tuesday – 08/11/20
Conditioning:
“Goodie Bag”
1 Round: (30min cap)
800m Run
60/40 Calorie Bike
40 Toes to Bar
200m Slamball Run (50/30)
40 Box Step-Ups with slamball (50/30) (24″/20″)
60/40 Calorie Bike
800m Run
*800m run should take 5min or less. Row if bikes aren’t available. Mod v-ups for TTB.
HOME WOD:
“Goodie Bag”
1 Round:
800m Run
40 Over-and-Back DB Hops
30 Toes to Bar
200m Double Dumbbell Farmers Carry (50’s/35′)
30 Toes to Bar
40 Over-and-Back DB Hops
800m Run
KILOS 22.5’s/15’s
Body Armor
Not for Time:
Accumulate 10 Tempo Strict Pull-Ups
Accumulate 20 Strict Pull-Ups
Tempo – 3s up, 1s pause, 3s down
Wednesday – 08/12/20
Primer:
E2MOM x5
2 Power Cleans
2 Front Squats
2 Push Jerks
*sets must be UB. Build to heavy. Starting weight should be workout weight
Conditioning
“Snickers”
For time: (15min cap)
30-20-10:
Power Cleans
Front Squats
Push Jerks
Rx – 95/65
*barbell weight is light/moderate. All mvmts should be doable in sets of 10 or more.
HOME WOD:
Heavy Complex
21-15-9:
Double DB Power Cleans
Double DB Front Squats
Double DB Push Jerks
Rx – 50’s/35’s
KILOS 22.5’s/15’s
Thursday – 08/13/20
Partner wod
“House of Pain”
20min AMRAP
6 burpee box jump overs (25/20”)
12 DB snatch (50/35)
36 DU
*partners alternate rounds. Goal is to have sub 2min rounds. Sprint when it’s your turn.
Friday – 08/14/20
Skill/primer:
Reverse Tabata banded sprints
Conditioning:
“Free Agent”
6 Rounds: (24min cap)
200m Run
21 Wallballs (20/14)
15 Kettlebell Swings (55/35)
9 CTB Pull-Ups
*goal is to use Rx medball regardless of height. Mod jumping kipping c2b
HOME WOD:
“Free Agent”
AMRAP 20:
21 Single Dumbbell Goblet Thrusters
15 Double Dumbbell Russian Swings
9 CTB Pull-Ups
200 Meter Run
Saturday – 08/15/20
Conditioning:
“Imaginary Friends”
In Teams of 3, AMRAP 25:
7 Power Snatches (95/65)
20′ Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
20′ Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)
KILOS 43/29
HOME WOD:
“Imaginary Friends”
In Teams of 3, AMRAP 25:
10 Single Arm Alternating Dumbbell Snatches
20′ Single Dummbbell Walking Lunge
10 Burpees
20′ Single Dummbbell Walking Lunge
10 Single Arm Alternating Dumbbell Snatches
Dumbbell – 50/35
KILOS 22.5/15