Sunday, August 4 – Saturday, August 10

Posted on August 4, 2019 by Anna Follman

 

Sunday, August 4 – Rest Day

 

Monday, August 5

Strength: Back Squat

  • 2-2-2-2-2

WOD: For Time

21-18-15-12-9-6-3

  • Alternating Hang DB Clean
  • Box Jump (20/24)

*20 minute time cap.

 

Tuesday, August 6

Strength: Push Press

  • 3-3-3-3-3

WOD: TABATA

  • Push Press (63/95)
  • MB Sit-Ups (14/20)
  • Double Unders
  • Bar-Facing Burpees

*Record totals for each movement.

 

Wednesday, August 7 

Strength: Hang Snatch [unbroken sets]

  • 3-3-3-3-3

WOD: 15 Minute AMRAP

  • 8 Calorie Row
  • 6 Power Snatch (93/135)
  • 4 Ring Muscle-Ups

*Modify 1 Ring MU with 2 Ring Row + 2 Ring Dips.

 

Thursday, August 8

Strength: 8 Minute EMOM

Minute 1:

  • 6 Bent Over Dumbbell Rows (each arm)

Minute 2:

  • :30 Hollow Rock

WOD: 17 Minute Ladder

10/3, 15/3, 20/3, 25/3….

  • Wall Ball (14/20) (10/10)
  • Devils Press

*200M run between each round.

 

Friday, August 9

Skill Work: Handstand Push-up Practice

WOD: 6 Rounds For Time

  • 600M Bike [or 300M Row]
  • 7 Handstand Push-Ups
  • 2 Rope Climb

*35 minute time cap. Modify HSPU with heavy KB or DB strict press.

 

Saturday, August 10

14 Minute AMRAP

  • 12 Alternating Lunges
  • 12 Toes To Bar
  • 12 Box Step-Ups (20″/24″)

then directly into…

For Time

  • 1 Mile Run
  • 25 Burpee to Rig

*15 minute time cap following 14 minute AMRAP. Score will be total rounds + reps and total time.

#WorkHardBeNice