Monday-08/31/2020

Barbell Stamina
Alternating OTM x 10 (5 Rounds):
Odd – 3-Position Power Snatch
Even – 7 Thrusters

*weight is building to heavy. Power snatch (high hang, hang, floor).

Conditioning
“It’s Goin’ Down”
For Time: 16min cap
21-18-15-12:
Hang Squat Snatch (75/55)
Thrusters (75/55)
After each set, 30 Double-Unders

*barbell weight is light. All sets are doable in 2 sets or less. Mod plate hops for DU. DU are performed after each set of squat snatches AND thrusters.

HOME WOD:

“It’s Goin’ Down” 
For Time:
21 Single DB Hang Power Snatch, 30 DU
21 Single DB Goblet Thrusters, 30 DU
18 Single DB Hang Power Snatch, 30 DU
18 Single DB Goblet Thrusters, 30 DU
15 Single DB Hang Power Snatch 30 DU
15 Single DB Goblet Thrusters, 30 DU
12 Single DB Hang Power Snatch, 30 DU
12 Single DB Goblet Thrusters, 30 DU
9 Single DB Hang Power Snatch, 30 DU
9 Single DB Goblet Thrusters, 30 DU
Rx – 50/35

Tuesday-09/01/2020

Conditioning
“4EVER”
AMRAP 4, rest 4:
27/23 Cal Bike, 27 Burpees, 27 CTB
AMRAP 4, rest 4:
21/18 Cal Bike, 21 Burpees, 21 TTB
AMRAP 4:
15/12 Cal Bike, 15 Burpees, 15 Pull-Ups

*mod row if bikes are taken. All gymnastics work should be doable in AT LEAST sets of 5’s. Mod jumping C2B, V-ups, banded pull-ups

HOME WOD:

“4EVER”
AMRAP 4, rest 4:
27 Jumping Lunges, 27 Burpees, 27 CTB
AMRAP 4, rest 4:
21 Jumping Lunges, 21 Burpees, 21 TTB
AMRAP 4:
15 Jumping Lunges, 15 Burpees, 15 Pull-Ups

Wednesday-09/02/2020

Conditioning

“Kelly Rowland”

For Time: (24min cap)
50/40 Calorie Row
3 Rounds of “Kelly”
50/30 Calorie Row

1 Round of “Kelly”:
400m Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)

HOME WOD:

“Kelly Rowland”
5 Rounds:
400m Run
30 Single Arm Dumbbell Hang CJ (50/35)
30 Over-and-Back DB Hops

KILOS 22.5/15

Thursday-09/03/2020

Conditioning

Partner wod:

“Get a grip”

24min AMRAP

5 rope climbs

10 power cleans (205/145)

15 bar facing burpees

*every 4min starting at 0:00, 200m partner run. mod 3x rope pull-ups for rope climbs OR 2x up/downs. Power cleans are moderate/heavy but doable in quick singles. All work inside, one partner works at a time.

Friday-09/04/2020

Back Rack Reverse Lunges
On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)

*heavy for each set. Weights should increase as reps decrease. Goal 40, 45, 50, 55, 60, 65% of back squat.

Conditioning
“Dark Fate” 

For time: (10min cap)
21-15-9

Assault bike cals

DB thrusters (50’s/35’s)

*workout is meant to be FAST. Thrusters should be done in 2 sets or less.

HOME WOD:

“21 Savage”
For Time:
50 Burpees
21 Double Dumbbell Front Squats
21 Double Dumbbell Push Presses
21 Double Dumbbell Hang Clusters
Rx – 50’s/35’s

KILOS 22.5’s/15’s