29 August – 3 September 2022

Posted on August 27, 2022

Monday, August 29

WOD: 5 Rounds For Time

10 Burpees

10 Medicine Ball Squat Cleans 14/20

10  Squat Jumps

10 Alternating Dumbbell Power Cleans 35/55

1 Rope Climb

 

Tuesday, August 30

WOD: 25 Minute EMOM

Minute: 10/12 Calorie Bike

Minute: 15 Medicine Ball Sit-Ups 14/20

Minute: 12/14 Calorie Row

Minute: 12 Box Jumps 20/24

Minute: 15 Push-Ups

 

Wednesday, August 31

WOD: 18 Minute AMRAP

7 Chest To Bar Pull-Ups

10 Alternating Front Rack Dumbbell Lunges 50/70

14 Ring Rows

30 Double Unders

 

Thursday, September 1

Skill Work: Handstand Walks/Handstand Push-Ups

WOD: 27-21-15-9

Push-Ups

Kettlebell Dead Lift 70/110

*5 Handstand Push-Ups After Each Round

 

Friday, September 2

WOD: 22 Minute AMRAP

16 Dumbbell Hang Cleans (8 on each side)

200 Meter Run

20 Step Ups 20/24

10/12 Calorie Row Or 8/10 Calorie Bike

 

Saturday, September 3

WOD: Waterfall

1 Minute Plank

200 Meter Medicine Ball Run 14/20

20 Alternating Dumbbell Power Snatch 35/50

20 Toes To Post

20 Goblet Squats 35/50

320′ Bear Crawl

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