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