Monday, August 19
Strength: Overhead Squat
*Establish One Rep Max
WOD: 14 Minute Ladder 2,4,6,8…
Hang Power Snatch 63/95
Push-Ups
*10 Hollow Rocks After Each Round
Tuesday, August 20
Strength: Single Arm Kettlebell or Dumbbell Bent Over Row 12-12-12-12
WOD: 5 Rounds for Time
10 Deadlift 93/135
5 Power Cleans 93/135
100′ Single Arm Overhead Farmers Carry w/ Kettlebell 35/55
( One length of the gym with one arm overhead, switch arms and walk another length of the gym.)
Wednesday, August 21
WOD: 27 Minute AMRAP
* 1 Mile Buy In
30 Second Side Plank (Each Side)
20 Kettlebell Swings 35/55
60 Second Plank
20 Calorie Row
Friday, August 23
Strength: Push Jerks 3-3-3-3-3
(build up to a heavy set of 3)
WOD: 8 Rounds for Time
20 Double Unders
10 Barbell SDLHP 53/75
3 Wall Walks
*18 Minute Time Cap
Saturday, August 24
WOD: Waterfall
20 Medicine Ball Sit-Ups 14/20
20 Wall Balls 14/20
20 Box Jumps 20/24
20 Alternating Kettlebell Power Cleans 35/55
50 Toes to Rig
50 Goblet Squats 35/55
*35 Minute Time Cap
