Monday 8/24

Strength:
Power Cleans

WOD:
With 20 Minute Running Clock:
6 Burpees over Bar
3 Power Cleans
6 Toes to Bar
3 Power Cleans
6 K/Bell Swings
3 Power Cleans
*Rest 1 Minute

Saturday 8/22

PARTNER WOD:
For Time:
140 KB Swings (alternating sets of 10)
120 Sit-Ups (alternating sets of 10)
100 Wall Balls (alternating sets of 10)
RUN 800 m (Together)
100 Wall Balls (alternating sets of 10)
120 Sit-Ups (alternating sets of 10)
140 KB Swings (alternating sets of 10)

Friday 8/21

Go Get It Friday!!!
10 Min AMRAP:
5 Hang Snatches
6 Box Jumps
7 Barbell Push Ups

Thursday 8/20

Strength:
EMOM:
Push Ups
Sit Ups

3 Rounds Max Reps:
Min 1:) (R) Single Arm Snatch
Min 2:) Burpees
Min 3:) (L) Single Arm Snatch
Min 4:) Run 250
Min 5:) Rest

Wednesday 8/19

Strength:
10 Min E2MOM:
3 HSPU
6 Toes to Bar

WOD:
13 Min AMRAP
5 Pull Ups
10 Wall Balls
3 Wall Walks
15 Double Unders

Tuesday 8/18

Strength:
Work on Deadlifts, Hang Cleans, Shoulder to Overhead to find the weight to use in WOD

WOD:
DT
5 Rounds for Time
12 Deadlifts
9 Hang Cleans
6 Shoulder to Over Head

Monday 8/17

Strength:
Bench Press

WOD:
4 Rounds for Time
10 Burpees
100 m Run
10 Air Squats
100 m Run
10 Push Ups
100 m Run
10 Sit Ups
100 m Run

Saturday 8/15

PARTNER WOD:
25 Minute AMRAP:
70 SDHP
60 Back Squats
50 Wall Balls
40 Barbell Push Ups
30 Weighted Sit Ups (Each)
20 Front Squats
10 Wall Walks

One partner works while one partner rests,(except for weighted sit ups). Split reps evenly.

Friday 8/14

Go-Get-It-Friday!!!
2 Rounds for Time:
250 m Run
25 Hang Clean & Jerk
12 Air Squats