Monday – 8/27/18


a. Sumo deadlift 5-3-1-1-3-5

b. AMRAP in 9 minutes
– 1-2-3-4-5…
– Lunges x 2 with goblet hold (35,25)
– Burpees
– Power snatches (95,65)

c. Alternating tabata
– Sit ups
– Russian twists (25,15)

Saturday – 8/25/18

8am Kettlebell
Mystery buy-in
AMRAP 10 minutes
– 15 swings
– 10 push-ups
Then mystery finisher

9am WOD
a. Handstand holds/drills

b. “The Ghost” – 4-6 rounds depending on time (workout calls for 6)
– 1 minute of rowing
– 1 minute of burpees
– 1 minute of double unders
– 1 minute rest

10am Olympic Lifting

Friday – 8/24/18

a. Back squat 3-3-3-1-1-1

b. “Karen” – For time:
– 150 wall balls
c. Sit ups Tabata

Thursday – 8/23/18

a. 3 rounds for time:
– 5 tire flips
– 2 cleans (205,145)
– 1 jerk (205, 145) (any form of jerk)

b. 3 rounds for time:
– 400m run
– 5 pull ups
– 10 push ups
– 15 air squats

c. 2 rounds:
– 45s middle plank
– 20s rest
– 45 side plank
– 20s rest
– 45s other side