Monday 8/13 - Atlas
Oly:
Power Snatch
4x1 @ 75%
4x1 @ 80%
2x1 @ 85%
1x1 @ 90%
WOD:
15 min AMRAP
30 Alt DB Power Snatches 45-50/30-35
200m Run
100ft DBall Bear Hug Carry AHAP
Score is weight/rounds + reps
Tuesday 8/14 - One Love
Oly:
Power Clean
5x1 @ 70%
4x1 @ 75%
3x1 @ 80%
Partner WOD
6 rounds of (3 rounds each)
In 3 minute intervals
15/12 Calorie AAB
12 Hang Power Cleans 95/65 (Rx+ 135/95)
Max Burpee Box Jump Overs 24/20 (Rx+ 30/24)
Score is weight/number of reps
Wednesday 8/15 - Heartbreak Kid
Strength:
Every :75 for 10 rounds, alternate
A) 3 Front Squats
B) 3-5 Ring Rows @ 21x1 Tempo
WOD:
3 Rounds For Time
10 Front Squats 115/80
20 Pull Ups
50 Double Unders
*13 min cap*
Score is Front Squat weight/time
Thursday 8/16 - Buttery Popcorn
Strength:
Deadlift
5x5 @ 70-75%
WOD:
10 min AMRAP
10x25ft Sprints
10 Toes thru Rings
10 MedBall Cleans 20/14
10 Sit Ups
Score is weight/rounds + reps
Friday 8/17 - Pardon the Interruption
Strength:
DB Floor Press
Build to a Heavy 5
WOD:
8 Rounds of Tabata at each station (:20 on/:10 off)
Row for calories
Ball Slams
Row for calories
Ring Push Ups
*30 second transition between movements
Score is weight/total reps
Saturday 8/18 - The Old Switcheroo
Partner WOD:
10 rounds for time
10 DB Thrusters
10 Burpees
200m run/250m row/.5k bike
*Teammates will alternate movements
Score is time
Oly:
Power Snatch
4x1 @ 75%
4x1 @ 80%
2x1 @ 85%
1x1 @ 90%
WOD:
15 min AMRAP
30 Alt DB Power Snatches 45-50/30-35
200m Run
100ft DBall Bear Hug Carry AHAP
Score is weight/rounds + reps
Tuesday 8/14 - One Love
Oly:
Power Clean
5x1 @ 70%
4x1 @ 75%
3x1 @ 80%
Partner WOD
6 rounds of (3 rounds each)
In 3 minute intervals
15/12 Calorie AAB
12 Hang Power Cleans 95/65 (Rx+ 135/95)
Max Burpee Box Jump Overs 24/20 (Rx+ 30/24)
Score is weight/number of reps
Wednesday 8/15 - Heartbreak Kid
Strength:
Every :75 for 10 rounds, alternate
A) 3 Front Squats
B) 3-5 Ring Rows @ 21x1 Tempo
WOD:
3 Rounds For Time
10 Front Squats 115/80
20 Pull Ups
50 Double Unders
*13 min cap*
Score is Front Squat weight/time
Thursday 8/16 - Buttery Popcorn
Strength:
Deadlift
5x5 @ 70-75%
WOD:
10 min AMRAP
10x25ft Sprints
10 Toes thru Rings
10 MedBall Cleans 20/14
10 Sit Ups
Score is weight/rounds + reps
Friday 8/17 - Pardon the Interruption
Strength:
DB Floor Press
Build to a Heavy 5
WOD:
8 Rounds of Tabata at each station (:20 on/:10 off)
Row for calories
Ball Slams
Row for calories
Ring Push Ups
*30 second transition between movements
Score is weight/total reps
Saturday 8/18 - The Old Switcheroo
Partner WOD:
10 rounds for time
10 DB Thrusters
10 Burpees
200m run/250m row/.5k bike
*Teammates will alternate movements
Score is time
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