314 Week of 8/27
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
MondayTuesdayWednesdayThursdayFridaySaturday
2
8/278/288/298/308/319/1
3
WarmupWarmupWarmupWarmupWarmupWarmup
4
500m RowCatalyst Warmup3 Rounds2 RoundsRun/RowSpealler Warmup
5
10 Bird Dogs/SideThen, 200m Run50 Single Unders3 Rounds
6
10 Flutter Kicks/Side3 Rounds w/ Empty Bar5 Pullups25 R-Skips10 PullupsWOD
7
10 Air Squats5 RDL10 Pushups25 L-Skips10 PushupsLumberjack 20
8
10 S2S Lunges/Side5 Hang Power Cleans15 Air Squats25 Double Unders10 Situps20 Deadlifts (275lbs/185lbs)
9
20 Banded X-Walks5 Front Squats10 Air SquatsRun 400m
10
10 Banded Pull Throughs5 Push PressPartner WODStrength20 KB swings (2pood/1.5pood)
11
5 Back Squats400m RunFrom CFNERun 400m
12
Front Squat5 Push Press50 WB 20/14“MACHO MAN”20 Overhead Squats (115lbs/75lbs)
13
5 Rounds Not For Time50 PullupsEMOM for as Long as PossibleRun 400m
14
250m Row - Faster Each TimeStrength50 Burpees3 Power Cleans (185/135 lb)20 Burpees
15
3 Front Squats @ 75%"Grace"800m Run3 Front Squats (185/135 lb)Run 400m
16
30 C&J 135/9540 WB3 Jerks (185/135 lb)20 Pullups (Chest to Bar)
17
WOD40 Pullups- Scale as neededRun 400m
18
5 RoundsWOD40 Burpees- Minimum of 10 Minutes20 Box jumps (24″/20″)
19
10 Hang Power Snatch 75/553 Rounds1 Mile RunRun 400m
20
20 Air Squats1 Minute/Station30 WBWOD20 DB Squat Cleans (45lbs/30lbs each)
21
30 Double UndersHR Pushups30 Pullups15 Minute AMRAPRun 400m
22
Adv: 15/30/45
20" Box Step Ups Holding WB 20/14
30 Burpees10 KBS 70/53
23
WB Situps800m Run10 Box Jumps 24/20
24
Calorie Row20 WB10 Alternating Lunges w/KB
25
Rest20 Pullups200m Run
26
- Stagger Start As Needed20 Burpees
27
400m Run
28
10 WB
29
10 Pullups
30
10 Burpees
31
- Scale Runs as Needed
32
- 40 Minute Cap
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
 
 
 
Sheet1
 
 
Main menu