Friday 8-31-18

Strength
In 15:00
3-Position Power Snatch
Build to a Heavy Complex
High Hang (pockets); Above Knee Hang; Floor

W.O.D.
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups (or 12 pull-ups)

Thursday 8-30-18

Strength
In 15:00
Front Squat
3 Sets of 5
Working to a heavy set of 5

W.O.D.
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Wednesday 8-29-18

W.O.D.
AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Tuesday 8-28-18

W.O.D.
For Time:
Row 2,000 Meters

Accessory
3 Rounds Not For Time:
30 GHD Sit-ups (Abmat Sit-ups
15 Bench Press (185/135)

Monday 8-27-18

W.O.D.
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

Friday 8-24-18

Strength
12:00 to establish:
Pausing Overhead Squat
Moderate Set of 2

W.O.D.
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Accessory
3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges

Thursday 8-23-18

W.O.D.
5 Rounds For Time:
500 Meter Row
10 Sandbag Cleans (50/35)
16 Sandbag Reverse Lunges (50/35)
24 AbMat Sit-ups

*sub sandbags for kettlebells

Wednesday 8-22-18

W.O.D.
AMRAP 18:
30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Assault Bike
15 Pull-Ups

Accessory
Strict Handstand Push-ups
15 Repetitions
Rest 1 Minute
12 Repetitions
Rest 1 Minute
9 Repetitions
Rest 1 Minute
6 Repetitions

Tuesday 8-21-18

Strength
12:00 to establish:
Push Press
Heavy Set of 3

W.O.D.
3 Rounds For Time:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

Monday 8-20-18

W.O.D.
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

Friday 8-17-18

W.O.D.
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

Accessory
Strict Pull-Ups
Max Unbroken Set

Thursday 8-16-18

W.O.D.
AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (225/155)

Wednesday 8-15-18

W.O.D.
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Accessory
10:00 Bike
On the 2:00, 4:00, 6:00, 8:00:
Max Effort L-Sit Hold

Tuesday 8-14-18

W.O.D.

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Monday 8-13-18

Strength
Every 2:00 for 4 rounds
5 Back Squats

W.O.D.
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike

Friday 8-10-18

Strength
In 15:00:
Deadlift
Heavy Set of 10

W.O.D.
3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Assault Bike
20 Farmer's Hold Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Assault Bike

Thursday 8-9-18

W.O.D.
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Accessory
Not For Time:
3×8 Glute Ham Raises
50 Weighted Sit-ups

Wednesday 8-8-18

W.O.D.
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Tuesday 8-7-18

W.O.D.
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

*No rest between rounds

Monday 8-6-18

Strength
In 15:00:
Power Snatch

(Heavy Single)

W.O.D.
“Randy”
For Time:
75 Power Snatches (75/55)

Accessory
Bar Muscle-Ups
5 Sets of 35% Best Set
Rest as needed

Friday 8-3-18

Strength
Power Clean + Front Squat + Push Jerk
15:00 to Build to a Heavy Complex

W.O.D.
AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Thursday 8-2-18

W.O.D.
Teams of 2
AMRAP 25:
50 Meter Farmer's Carry (53/35)
100 Meter Plate Run (25/15)
200 Meter Run

Alternate full rounds w/ partner

Accessory
Not For Time:
3 Sets of 20 Weighted Sit-ups
1 Set of 50 Glute Bridges
1 Set of 100 AbMat Sit-ups