8.19 - 8.25

Monday

5 Rounds

8x Heavy Bench 

10x Single Arm DB Row

12x Toes To Bar

-90 Rest between Rounds-


Accessory Work 

18-15-12-9 

Ski Erg Sprint Calories

Weighted Sit Ups


Tuesday

Every 3min 

Squat Wave 7 5 3 1 3 5 7


Metcon 

Every 4 min for 4 Rounds

300m Run (stop sign)

25m KB Walking Lunge 

25 Russian Swings (one bell)


Accessory Work

Accumulate 3 min in a Wall Sit



Wednesday 

Every 4 min for 4 Rounds

60 Double Unders

30/24 Calorie Row

3 Deadlifts

3 Power Cleans

3 Hang Power Cleans 


Accessory Work

2 Sets

200m KB Farmers Carry 

30 Pull Aparts

30 Shrugs


Thursday 

5 Working Sets:

8 Weighted Dips

Max set of Strict Pull Ups (shoot for 8-15)

Rest 90sec.


Metcon 

EMOM x 16min.

Odd: 7 Burpees + 30 DU

Even: 6 Push Press or Jerk 50/35 DB/KB

 (each arm, so 12 total) 

*Each round add 1 rep to the push press*


Accessory Work 

2 Sets 

15 Upright Rows

15 Bicep Curls 

15 DB Lateral Raises



Friday

Snatch Grip RDL

5x10 

*dont hit the ground*


*Filthy Friday Crew Inspired Metcon*

3 Rounds :

1 Min Max Power Snatch (115/75)

2min Rest

1 Min Max Calories

2min Rest


Saturday Partner


2000m Run (200m intervals)

300 Double Unders 

60 Indoor Sled Push 

300 Double Unders

2000m Run


Sunday


8 Rounds of 20 Seconds On / 10 Seconds Off:

Strict Pull-ups

Assault Bike Calories

Push Ups

Ski Calories

V-Ups


*perform :20 of pull ups then transition to the assault bike. 8 rounds total*

8.12 - 8.18

Monday

Every 4min x 5 Rounds:

10 Close grip Barbell bench press (Heavy as possible)

500m Row (as hard as you can repeat)



Post Wod Strength

3 Sets:

15-20 DB incline press (Heavy as possible and unbroken)

Immediately into;

1 set of Barbell curl 21’s (7/7/7)

Rest 2 min.


Accessory Work 

Weighted Planks with the heaviest plate possible on your back. 55/45lb 

1min. On x 1min. Off x 4 Rounds

Plank on your hands and not your elbows. 



Tuesday 

Squat Wave

8/6/4/2 add +5-10 on each set from last week


12 EMOM

2 Street Sled Push

10 Weighted box step ups

60 Double Unders



Wednesday

Round 1

AMRAP 3:00

21/15 Calorie Row

21 Toes To Bar

Max Hang Power Cleans

Barbell - 115/85


Rest 3:00


Round 2

AMRAP 3:00

18/14 Calorie Row

18 Toes To Bar

Max Hang Power Cleans

Barbell - 135/95

Rest 3:00


Round 3

AMRAP 3:00

15/10 Calorie Row

15 Toes To Bar

Max Hang Power Cleans

Barbell - 155/105

Rest 3:00


Round 4

AMRAP 3:00

12/9 Calorie Row

12 Toes To Bar

Max Hang Power Cleans

Barbell - 185/125



Thursday 

Every 2 Min for 4 Sets

5 Hang Muscle Snatch

35 Double Unders


Metcon 

5 Rounds for Time:

10 Hang Power Snatch (115/95)

10 High Box Jump Overs (choose own height)

*scale for HPS = Push Press*

*10 Min CAP*


Accessory EMOM 10

Odd: 50m Fat Grip Carry

Even: 10 Dips

*challenge: weighted dips*



Friday

Every 4 min for 4 Rounds

Romanian Deadlift x4 Each Leg

15 Weight Behind Head Sit Ups


AMRAP 12

21 Russian Swings 

14 KettleBell Reverse Lunges 

7 Front Squats @185/125



Saturday Partner WOD

1600m Run (200m intervals)

100 DB Snatch

150 Calories

100 DB Hang Clean & Press

1600m Run (200m intervals)



Sunday

50/35 Calories

3 Rounds of “Kelly”

50/35 Calories



*use any 3 pieces of cardio equipment*

*1 Round of Kelly is

400m run

30 Box Jump Overs

30 WallBalls 

8.5 - 8.11

Monday

2k Trial Time Row


Post Wod Strength

6 Rounds with a Partner

“I go you go”


8 Bench Press @75%

12 Bent Over Barbell Rows

15 TTB

-2 min Rest-



Tuesday

Back Squat wave 

Every 3 min for 7 sets

8 6 4 2 4 6 8

75% 85% 90% 95% 


Metcon

4 Rounds 15 DB Thrusters (on outside mats)

Street sled Push 

-3 min Rest-


Wednesday 

Metcon 

7 Rounds 

Every 3 min 

25/20 Cal Row

10 Burpees

Max Hang Cleans with a partner in Remaining Time

 (rest of the Work is done individually) 

-1 Min Rest between rounds-


Round 1/2 185/125

Round 3/4 155/105

Round 5/6 135/95

Round 7 95/65


Accessory Work 

50 Weighted Sit Ups (weight behind head)


Thursday

4 Working Sets

Weighted Dips x3 Reps

15 Weighted Sit Up


SPRINT For Time

150 DU 

66 S2OH 35/20

150 DU 


  • DU can be swapped for 50 Pogo Hops


Accessory Work


Friday

Every 3 Min for 6 Rounds

15/10 Calories

12 DL

9 Hang Power Clean

6 Lunges 

*go lighter than last week let’s move fast*


Accessory

50 Banded Hamstring Curls

50 Russian Swings

50 Banded Hamstring Curls


Saturday 

600m Run

200/150 Calories  

400m Farmers Carry

200/150 Calories 

600m Run


*Bike Ski Row for Calories*

*40 Min Cap*


Sunday

Solo WOD

3 Rounds

75/60 Calories

1 Mile run

100 Double Unders

7.29 - 8.4

Monday


In a Team of 3

10 Rounds Each

10 Barbell Bench Press @155/105

10 Upright Rows

Switch—-> Partner B then Partner C

*Try to stay sub 20 the weight should be challenging but no fails. Move quick on both lifts*


Accessory

3 Sets

10 Heavy Rolling Tricep Extensions

15 Hammer Curls




Tuesday

Pyramid Back Squats

Every 3 min for 7 sets

7 5 3 2 3 5 7

*same rep scheme as last week increase 10-20lbs*


Metcon

Sled Push Drop Sets

6 Rounds For Quality with a team

2 Pushes (down back) drop weight 50% 2 Pushes directly into 30 Double Unders 



Big Wednesday 


(0-9min)

2 Rounds:

400m Run

400m Row


(10-15min)

7 (Left Arm) DB Snatch

7 (Right Arm) DB Snatch

7 Weighted Sit Up (use same bell)


(17-26min)

2 Rounds:

400m Row

400m Run


(28-33 min)

7 (Left Arm) Hang Clean And Press

7 (Right Arm) Hang Clean and Press

7 Weighted Sit up (use same bell)



Thursday 

Weighted Dips

5x3 Supersetted with :30 L-Sit


Metcon

For Time 

5 Rounds

50 Double Unders

15 Push Press (75/55)

10 Pull Ups


Accessory Work

Partner 21 Curls

(I do one, you do 2 all the way to 21)



Friday

Every 4 min x 5 rounds 

20/14 Calories

12 Deadlifts

9 Hang Power Cleans

6 Lunges (3/3)


Accessory 

50 Weighted Split Squats Each Leg



Saturday

*35 Min Cap*

2 Rounds

50 Calorie Row

50 Calorie Bike

*600m run can be subbed*


-Immediately into-

2 Rounds

50 USA Swings

50 Box Jump Over (20in ALL)


-immediately into-

2 Rounds

50 Burpees

50 V-Ups



Sunday

35 Min Cap *SOLO*

1000m Row

100 DU

1 Mile Run

1 Mile Assault Bike


500m Row

50 DU

.5 Mile Run

.5 Mile Assault Bike


250m Row

25 DU

.25 Mile Run

.2 Assault Bike

7.22 - 7.28

Monday

Every 4 min for 5 Rounds

20/15 Calories Sprint 

Pull of Choice

10 Bench Press


Rest 4 Min after last round into

4 sets for time

25/18 Calories 

25 Push Ups


*Pulling Options: 

15 Kipping Pull Ups

5 Weighted Chin Ups

3-5 Muscle Ups



Tuesday

Pyramid Squat (percentages off heavy triple)

21 min to complete the 7 working sets

75% x 7

85x 5

90x 3

95x2 

90x3

85x 5

75x 7


8 rounds

Sled Down (heavy)

Sled Back

4 Shuttle Sprints

*1 min rest between rounds*

*score is average time*




Big Wednesday

0-15

15 Min EMOM

  1. 15/12 Bike

  2. 60 DU

  3. 7 Devils Press 35/20

15-17 

Rest

17-25

Run 1 mile with a partner (200m intervals)

25-35

10 AMRAP

7 TTB or K2E

21 Russian Swings

7 TTB 

21 Sit Ups




Thursday 

Weighted Dips

4x4 Build off last weeks weight

:25 L Sit Hold or 30 Hollow Rocks


100 Barbell Push Press at 60% of your 1 rep max Strict Press *Every time you break complete 5 burpees


Accessory Work

2 Rounds

Bent Row x12

Lateral Raise Drop Set 10/10/max


Friday

Every 3 Min for 5 sets

10 RDL

2 High Box Jumps


10 Min AMRAP

10 Hang Squat Cleans (115/75)

15 Weighted Sit Up


Accessory

100 Banded Hamstring Curls



Saturday

35 Min to finish 

60-50-40-30–20

Run (600/500/400...)

Pull Up

Calories

Hang Clean and Jerk (95/65)

*150 DU after each round*

Calories can be 


Sunday 

EMOM 40

A. 5 Pull Up + 5 Burpees

B. 10/8 Cal Row

C. 10/8 Cal Ski

D. 10/8 Cal Bike