Saturday – 8/13/22

“The Chief”
Five Rounds of 3-minute AMRAPS of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
1 Minute Rest Between Rounds

Friday – 8/12/22

A: Deadlifts
5 @35, 4 @55, 3 @65, 2 @80, 1@85, 1@90, 1 @95

B: Supersets:
10/10 Single-Arm Dumbbell Rows
10 Weighted Lunges

Thursday – 8/11/22

WOD
A: 10 minute skill work – Hang Snatch from mid-thigh

B: 10 minute EMOM of:
1 Power Snatch + 1 Hang Snatch (add weight each round to challenging weight)

C: 2 Rounds of: (45:15 Stations)
Landmine Rotations (25/15)
Weighted Planks
Flutter Kicks
Strict Deadhang High Knees

Endurance
A: 3 Rounds Uphill Run – 200m (start at stop sign)

B: 12-minute EMOM of:
1 Wallballs (add one rep each round)
3 Burpees

Wednesday – 8/10/22

A: Back Squats
5 @35, 4 @55, 3 @65, 2 @80, 1@85, 1@90, 1 @95

B: Press: 3×3 @ 65%

C: Push Press: 3×8 @ 65%

D: 4 Rounds of:
To no parking and back: Single Arm Overhead Carry
20 Single-Leg Glute Bridge (10 each side) (RX+ Add Weight)

Tuesday – 8/9/22

For time (20-min cap):
200m Run
20 Single Arm Thrusters (10/10 – 53/35)
20 ABMAT Sit-ups
20 Single DB Snatch (10/10 – 53/35)
300m Run
30 Single Arm Thrusters (15/15 – 53/35)
30 ABMAT Sit-ups
30 Single DB Snatch (15/15 – 53/35)
400m Run
40 Single Arm Thrusters (20/20 – 53/35)
40 ABMAT Sit-ups
40 Single Arm DB Snatches (20/20 – 53/35)

error: Content is protected !!