29 Aug Wednesday 30th August
Strength:
Push jerk x 3
W.O.D:
21-15-9-15-21
push jerk (50/35)
c2b pull ups
Protected: WOD/Blog
28 Aug Tuesday 29th August
Warm up: 2RFQ
15/12 cal row
10m toy soldiers
10m knees to chest
5 slow wall squats
10 Rdl’s
Strength:
Power clean x 3
W.O.D:
14min amrap
10 Power cleans (60/40)
15 Box jumps
20 Wall balls
27 Aug Monday 28th August
Warm up:
3 RNFT
200m row/run/skii
10m of slow lunges
5 kick back burpees
8 shoulder dislocates
8 OHS
5 sotts press
Strength:
Over head squats x 5
sotts press in between sets
W.O.D:
10-1 Overhead squats (45/30)
1-10 bar facing burpees
24 Aug Friday 25th August
Warm up:
3 rounds:
100m run
5m inchworm w/ push up
8 air squats
8 scap pull ups
8 RDL’s
W.O.D:
“Nutts”
10 hspu
15 deadlifts (115/70)
25 box jumps (30/24″)
50 pull ups
100 wall balls
200 double unders
Run 400m with a (20/15kg)
23 Aug Thursday 24th August
Warm up:
2 RFQ:
10 cals bike/ski
10 goodmornings
10m Lunges
8 Air squats
8 shoulder dislocates
Strength:
Sumo deadlift x 5
Building in weight
Points of performance
– Chest up
– Keep the bar close
– Heels down
W.O.D:
Emom 16
Ski erg calories (12/10)
15 Wall balls
Assault bike calories (15/12)
15 Sumo deadlift high pull (42.5/30)
22 Aug Wednesday 23rd August
Strength:
Push jerk x 3
Building in weight
WOD:
1km run
-then 5 rounds-
3 muscle ups
6 push jerks (60/40)
9 box jumps
20 double unders
-then buy out-
1km row
21 Aug Tuesday 22nd August
Warm up:
3 rounds:
100m run
10m toy soldiers
10m lunges
10 RDL’s
10 ring rows
WOD:
2-4-6-8…
8min AMRAP
Pull ups
Power cleans (60/40kg)
-2mins rest-
8min AMRAP
Pistol squats
DB snatch (22.5/15kg)
20 Aug Monday 21st August
Warmup:
Rowling 1km in partners
-then 2 rounds-
8 Lunges
8 Knees 2 chest
8 air squats
Strength:
Strict press 5 x 3 @80%
WOD:
10 Rounds:
1min on, 1min off
7 Thrusters (35/25kg)
max burpee box jumps in remaining time.
17 Aug Friday 18th August
Warmup:
3 RFQ:
200m row/bike/ski
10m knees to chest
10m bear crawl
8 ring rows
10 air squats
Strength:
Barbell complex
1x power clean, 1x squat clean, 1x thruster
points of performance
– speed out of the bottom
– fast elbows
– full grip on bar
WOD:
FRAN!
21-15-9
Thursters (42.5/30)
Pull ups
5min time cap
Scale the movements/weights enough to finish in the time cap. HIGH INTENSITY! MINIMAL RESTS!
16 Aug Thursday 17th August
Warmup:
3 rounds: tabata style
Single skips
Wall squats
RDL’s
Kip swings
WOD:
20-15-10-5
Toes to bar
KB swings
Box jumps
Goblet squats
-30 d/u after every round-
