Thursday – 8/22/19

15 Min Technique Work: Pistol Squats

Metcon 18:00min
55–44–33–22–11
Double Unders
DB Lunges 50s,35s
Ring Rows

Wednesday – 8/21/19

Deadlifts
EMOM 3 @75%
EMOM 3 @80%
EMOM 3 @85%
EMOM 5 Working to Heavy Single

Weighted Planks
30″ 3 sets aiming for max weight

Metcon 10:00min
10–20–30
Db Snatch 35,20
Butterfly Sit-Ups
Cal Row

Tuesday – 8/20/19

WOD
Technique Work: Handstand Push-Up

Strength
Banded Pull-Ups (lighter band)
5 Max rep sets with the band

AMRAP 8
1 Rope Climb
3 Kettle bell Swings 72,53
6 V-Ups

4pm Kettlebell
DBKB
4 sets 7 reps
Clean
Front squat
Snatch
Press

Monday – 8/19/19

Snatch
EMOM 3 @75%
EMOM 3 @80%
EMOM 3 @85%
EMOM 5 Working to Heavy Single

Front Squat
E2MOM for 10 minutes
1 rep. Moving up in weight each 2 min.
Goal: 80%

Superset
5 Sets no rest between
10 Db Clean and Press
10/leg Lunges (no Alternating Legs)

Saturday – 8/17/19

8am Kettlebell
45 on 15 off
4 rds
Pushup with rotation
Kb swing h2h
Mountain climbers
Air squats
Pull ups
Split shuffle

WOD
Partner WOD
For Time
2 Rounds
50 Cal Row
50 Push Press 135,95
into
2 Rounds
50 Wall Balls 20,14
50 Deadlifts 135,95
into
2 Rounds
50 Double Unders
50 Power Cleans 135,95

10am Olympic Lifting