8/19 - 8/24

Monday


Strength
1 RM Front Squat

WOD (optional)
12 Min AMRAP
100m Run
5 Tire flips (big/small)
10 Strict ring dips




Tuesday



WOD
“Dork”
6 Rounds
60 DUs (2:1 singles)
30 KB swings 53/35
15 Burpees
*Score is total time to complete WOD


Wednesday



Strength
10 Min EMOM
2 Squat cleans (working up to no more than 70% of 1RM)

*The emphasis here is on form, reaching full extension, and getting under the bar quickly as opposed to catching the barbell mid squat and continuing to lower into it. 

WOD
With a partner complete 100 squat cleans 
**Every time you switch partners teammates will run 100m together**


Thursday


WOD
30 Min EMOM
Row for cals 12/10 *15/12
12 Pull-ups *15
12 V-ups *15
12 Alternating DB snatches 55/35 *15
12 Hand release push ups *15

(*) Indicates RX+ rep scheme. Athletes get an RX if they complete all of the reps within the minute. Otherwise they get a 😁

Friday


Strength
1RM Push Press

WOD (optional)
10-9-8-7-6-5-4-3-2-1
HSPU
Lateral box jump overs 24/20

Saturday


WOD 
Cash in:
800m run/1000m row

Then perform:
100 DUs
90 Wallballs 20/14
80 Sit-ups
70 Deadlifts 95/65
60 Hang power cleans 95/65
50 Russian KB swings 70/53
40 Back squats 95/65
30 T2B
20 Box jumps 30/24
10 Ring muscle ups

Cash out:
800m run/1000m row

**45 min time cap. If athletes don’t finish within the cap, then their score is total reps minus the cash in run/row.

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