Monday – 8/30/21
A: 4 rounds, 6 reps Romanian Deadlift
B: 4 rounds, 6 reps Bent-over-Barbell Row
C: 4 rounds, 6 reps Pull-Ups
RX – Weighted, Intermediate: body weight, Scale: band
D: Tabata: Hollow Rocks
E: Tabata: Planks
F: Tabata: V-Ups
Sunday – 8/29/21
Saturday – 8/28/21
1 mile Run
16 Clean and Jerks (135/95 lb)
Rest 3 minutes
800 meter Run
16 Power Snatches (115/80 lb)
Rest 3 minutes
400 meter Run
16 Thrusters (95/65 lb)
(Scale: Partner WOD: Partners complete all running/movements working at the same time, each doing half)
Friday – 8/27/21
Skill: GHD sit-up & hip extensions
4 Rounds
Circuit (45 seconds of work, 15 seconds rest)
Plate Ground to Overhead 45/25
KB Swings (72/53)
GHD Sit-Ups (scale: Overhead sit-ups)
Nasty Bike
Back Extensions (scale: Good morning)
1-min Rest
Thursday – 8/26/21
A: 3×5 all at 70% – Strict Press
B: 1 round, max reps at 70%
C. Partner Workout
With one partner working at a time, complete:
100 PVC Overhead Squats (scale air squats)
80 Push-Ups
60 Pull-Ups (Scale: Jumping Pull-ups)
40 teeter totter sit-ups (Passing a wall Ball to each other)
Wednesday – 8/25/21
A: 2 min AMRAP of:
4 Power Cleans 135/95
2 Toes to Bar
Rest 2 minutes
2 min AMRAP of:
4 Power Jerks 135/95
2 Dips
Rest 2 minutes
4 minute AMRAP of:
1 Clean and Jerk
B: 10.20.30.40.50 Reps for time of:
Russian Twists (no weight)
Heel taps
Tuesday – 8/24/21
A: 3×5 all at 70% – Back Squats
B 1 round, max reps at 70%
C. Death by Wall balls and Pull-ups (RX 20/14 – Scale Jumping Pull-ups)
Min 1 = 1 wallball + 1 pull-up
Monday – 8/23/21
Skill Work: Toes to Bar
A: 4 Rounds for time (10-min cap)
20 Double Unders
10 Burpee Box Jumps
Rest 3 min
B: 3 Rounds for time (10-min cap)
20/17 Cal Row
20 Floor Presses (25/35)
Sunday – 8/22/21
Saturday – 8/21/21
For Time:
Buy In: 20 Burpee Pull-ups
4 Rounds of:
10 Single Armed DB Presses
10 KB Swings (72/53)
10 Russian Twists
10 Back Squats (115/135)
Buy Out: 1000m Row
Friday – 8/20/21
A: Turkish Get-ups 1.1.1.1.1 (for heavy 1 rep each side – total 10 TGU)
B: 10 Rounds for Time of:
5 Handstand Push-ups
5 Clean and Jerks (135/95)
Thursday – 8/19/21
A: 3×3 Power Snatch
B: 3×3 Full Sntach
C: 3×3 Overhead Squat
D: For time:
50 Abmat Sit-ups
40 Wallballs
30 DB Floor Presses
20 Double Unders
10 DB Push Presses (2 armed)
5 Toes to bar
Wednesday – 8/18/21
A: 3×4 all at 70% – Back Squats
B: Max reps at 70%
C: For Time:
10 Overhead Lunges – 1 Toes to bar
9 OHL – 2 TtoB
8 – 3
7 – 4
6 – 5
5 – 6
4 – 7
3 – 8
2 – 9
1 – 10
Tuesday – 8/17/21
A: Kipping Clinic
B: 5-min EMOM:
5 Wallballs (20/14 – 10/9)
5 KB Swings (53/35)
Push-ups
Rest 2 minutes:
5 min EMOM:
100m Run
3 Pull-ups
6 KB Deadlifts (60/44)
Rest 1 minute:
5 min EMOM:
30 Second Plank
5 Overhead sit-ups (15/25)
Monday – 8/16/21
Congratulations to Coach Carrie on the birth of Zoey Anne!! August 10th, 7lbs and 19in.
A. Technique:
Push press
Focus: controlling the dip & lock out
B. “Betty”
5 rounds for time
12 push press 135/95
20 box jumps 24/20
Saturday – 8/14/21
Partner WOD: For Time, Work as a Chipper, Break up reps as you’d like, one partner works at a time:
200m Farmer Carry (45/25)
20 Alt DB Snatches (45/25)
20 DB Push Presses (45/25)
20 KB Swings (53/35)
20 Pull-ups
40 Teeter Totter Abmat Sit-ups
20 Pull-ups
20 KB Swings
20 DB Push Presses
20 Alt DB Snatches
200m Farmer Carry
Friday – 8/13/21
A. 12 min AMRAP of:
200m Run
10 Burpees
10 Clusters (35/45)
B: 5 rounds of 3
Barbell complexes adding weight between rounds:
Deadlift + hang squat clean + push press
Thursday – 8/12/21
A: 5×5 Back Squat
B: 8 Rounds for time of:
8 Cal Row
8 Push-ups
8 Butterfly Sit-ups
Wednesday – 8/11/21
AMRAP 5
5 Pull-ups
10 Push-ups
5 Box jumps
Rest 2 min
AMRAP 5
6 DB C&J (45/25)
5 Wall Balls (20/14 a 10/9)
Rest 2 min
AMRAP 5
6 DB Power Snatch (45/25)
5 double unders
Tuesday – 8/10/21
A. Build to heavy 3 thrusters
B. 9-min AMRAP:
* 20/17 cal row
* 10 burpees
* 5 thrusters (95/65)
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