Friday 8.16


Strength

Deadlift 6×3 @ 85%

Wod

15 min emom:

1: 20 Banded Hammy curls

2: 15 Ball slams

3: 30 RKBS 70/53

Thursday 8.15


Strength

5 sets:

15-12-10-8-8

-Diamond pushups

-Underhand bent over row 135/95 (try and increase each set)

Wod

12min amrap:

200m run

12 KB snatches 53/35 (6 each arm)

9 burpees

3 bar muscle ups

Wednesday 8.14


WOD

Teams of 2 for time:

150 Double unders

50 Cal. Bike -or- Row

50 Strict HSPU-or- strict press 115/75

50 Pistol squats-or- step downs

50 Pull ups

50 Pistol squats-or- step downs

50 HSPU (not strict) -or- push press 115/75

50 Cal. Bike -or- Row

150 Double unders


D2: Teams of 3

Tuesday 8.13


WOD

10min amrap:

3 Bench press 185/115

15 KB SDHP 70/53

15 Sit-ups


5min rest


10min amrap:

3 CnJ 185/115

15 HR pushups

15 T2B

Accessory

3 sets:

15 DB Arnold press

15 seated DB curls

15 bent over DB rows

Monday 8.12


Strength:

E2mom × 6 sets:

Set 1 - Back squat × 3 @ 85%

Burpee box jump × 1

Set 2 - Back squat × 3 @ 85%

Burpee box jump × 2

Set 3 - Back squat × 3 @ 85%

Burpee box jump × 3

All the way to 3 back squats +6 burpee box jumps

WOD:

7 minute AMRAP:

400m run

20 front squats 135/95

15 front squats 155/105

10 front squat 185/115

5 front squat 205/125