Week of 8/21
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MondayTuesdayWednesdayThursdayFridaySaturday
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8/218/228/238/248/258/26
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SkillStrengthSkillStrengthStrengthWarmup
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Strict PullupsBack Squat 3 Rounds8 Minute EMOMSnatch Balance400m Run
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4x7Recovery Week500m Banded Row5 DL + 4 HC + 3 JerksFind Heavy SingleSpealler Warmup
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- Weighted if able5x5 @ 65%30 Situps- Start @ 50%
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Banded or Jumping Bar MU- Adjust as neededSnatchSkill
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4x3WODWODFind Heavy DoubleKipping HSPU
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- No Chicken Winging4 Rounds800m RunWOD
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- Scale: set dowel across boxes:40 Work and :20 Rest50/40 Cal Row12 Minute AMRAPHang Clean + JerkWOD
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Minute 1: Box Jumps 24/20
20 MBC 30/2015 PullupsFind Heavy 1+2"Nutts"
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WODMinute 2: T2B10 HSPU15 Air SquatsFor time:
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600m Hill RunMinute 3: Double Unders600m Run10 KBS 53/35Pause Back Squat10 Handstand push-ups
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30 Power Snatch 75/55Minute 4: Burpees40/32 Cal Row10 Lunges w/KB5x2 @ 93% of HD from 8/4250 pound Deadlift, 15 reps
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30 OHS20 MBC 30/205 Left Arm KB Push Press25 Box jumps, 30 inch box
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600m Hill RunCooldown10 HSPU5 Right Arm KB Push PressOR50 Pull-ups
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20 Power Snatch 95/651600m Run400m RunFrom CF Mainsite 170815100 Wallball shots, 20 pounds, 10'
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20 OHS30/24 Cal Row4 Rounds200 Double-unders
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600m Hill Run20 MBC 30/2025 Push Press 95/65Run 400 meters with a 45lb plate
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10 Power Snatch 135/8510 HSPU50/40 Cal Row
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10 OHS*30 Minute Cap100 Double Unders
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600m Hill Run
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- Sub cleans & front squats as needed
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- Scale reps as needed
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