Monday 08/17/2020:

Front Squat:
“2-4-6-8-10”
Set 1 – 2 Reps
Set 2 – 4 Reps
Set 3 – 6 Reps
Set 4 – 8 Reps
Set 5 – 10 Reps
*perform a set every 2 minutes.
Conditioning:
“Granola Bar”
AMRAP 12:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Clusters (135/95)
7 Lateral Burpees over Bar
*mod burpee pull-ups for bar MU. Cluster weight should be doable in sets of 5’s or FAST singles.
HOME WOD:
“Granola Bar”
AMRAP 12:
15 CTB Pull-Ups
12 Burpees
9 Double Dumbbell Clusters (50’s/35)
KILOS 22.5’s/15’s
Body Armor
3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (left)
9 Double Dumbbell Single Legged Deadlifts (right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Weighted Glute Bridges
Rest 2:00 between sets.
Tuesday 08/18/2020:
Conditioning:
“Charlie Brown”
On the 15:00 x 2:
800m Run
60/50 Calorie Bike
40/30 Calorie Row
200m plate Run (45/25)
*goal is to finish with at least 2min of rest.
 
HOME WOD:
“Charlie Brown”
On the 15:00 x 2:
800m Run
… Directly into:
3 Rounds:
100′ Walking Lunge
20 Over-and-Back DB Hops
… Directly into:
200m Single DB Farmers Carry (50/35)
KILOS 22.5/15
Body Armor
Not for Time:
25 Close Grip Pushups, 100 Double-Unders
25 Hand-Release Pushups, 100 Double-Unders
25 Pushups, 100 Double-Unders
Wednesday 08/19/2020:
Primer:
Every 90s x5
2 power snatch + 3 OHS
*build to AHAP
Conditioning:
“Kicking and Screaming”
AMRAP 20:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang CJ (50/35)
*power snatches should be doable in sets of 5’s. Ohs doable in sets of 10’s. Mod kipping leg raise for TTB. Goal is 2-3 rounds
HOME WOD:
“Kicking & Screaming”
AMRAP 20:
10 Double Dumbbell Power Snatches (50’s/35’s)
20 Single Arm Dumbbell Overhead Squats (50/35)
30 Toes to Bar
40 Single Arm Dumbbell Hang CJ (50/35)
KILOS 22.5’s/15’s
Thursday 08/20/2020:
TBD
Friday 08/21/2020:
Conditioning:
“Buy, Buy, Buy”
3 x AMRAP 5:00, resting 5:00between:
50/35 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 15 Front Squats (95/65)
40/30 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 10 Front Squats (135/95)
30/25 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 5 Front Squats (165/115)
*mod 2x singles. Front squats should be doable unbroken.
 
HOME WOD:
“Buy, Buy, Buy”
3 x AMRAP 5:00, resting 5:00between:
50 Burpee “Buy in”, into AMRAP:
30 Double-Unders, 30 Air Squats
35 Burpees “Buy in”, into AMRAP:
30 Double-Unders, 20 Single DB Front Squats
20 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 10 Double DB Front Squats
Rx – 50’s/35’s
KILOS 22.5’s/15’s
Body Armor
Accumulate the following totals:
3:00 – Wall Sit
2:00 – Hollow Hold
1:00 – DB Static Hold – Left overhead, right in rack
1:00 – DB Static Hold – Right overhead, left in rack
Saturday 08/22/2020:
*classes are canceled; join us for paddle boarding!
Conditioning:
“Grown Up Grace”
600m Hill Run
30 CTB Pull-Ups
600m Hill Run
50 Alternating Dumbbell Power Snatches (70/50)
600m Hill Run
30 CTB Pull-Ups
600m Hill Run
KILOS 32/22.5
HOME WOD:
“Grown Up Grace”
600m Hill Run
30 CTB Pull-Ups
600m Hill Run
30 Double DB Power Clean and Jerks (50’s/35’s)
600m Hill Run
30 CTB Pull-Ups
600m Hill Run
KILOS 22.5’s/15’s
Body Armor
On the Minute x 8:
“X” Burpees
Score is your lowest round. Repeating this next week to improve.