Thursday August 21

Warm Up

Coaches Choice

Skill

Every 2 mins, for 14 mins (7 sets):

Hang Squat Clean x 1 rep - work toward a 1 rep max (close to or equal to full clean)

Starts loads somewhat light (50%) and build toward the 1 rep

*This max effort will be done again.  If you are not feeling "fresh" only work on skill and do not go higher than 75% of estimated max

Metcon

For Time:

15 Back Squats

10 Deadlifts

800 m Run

20 Deadlifts

400 m Run

30 Deadlifts

200 m Run

15 Back Squats

Rx - 135/95

Wednesday August 20 "Max Bench Press"

Warm Up

Group Dynamic

Skill

Bench Press (5@55, 3@65, 3@75, 1@85, 1@95, 1@MAX)

Metcon

PARTNER WOD

AMRAP 14

150 Wallballs

100 Double Unders

50 Toes 2 Bar

25 Muscle-ups (sub 50 Ring Rows & 50 Dips)

*1 partner works at a time, switch as needed

Tuesday August 19

Warm Up

Coaches Choice

Skill

EMOM 6

Min 1/4 - 3-5 Strict HSPU (sub seated KB Press)

Min 2/5 - 10 Calories Rowed

Min 3/6 - 45 secs Hollow Rocks

Metcon

"BARBARA"

5 rnds:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 3 min b/t rnds

*remove rest time from score

Monday August 18 "Max Effort Front Squat"

Warm Up

Group Dynamic

Skill

Front Squat (5@55, 3@65, 3@75, 1@85, 1@95, 1@MAX)

Metcon

AMRAP 20

2 mile Run

then as many rnd as possible of:

7 Box Jumps (step down)

7 Burpees on plate

*Score is total rnds

Saturday August 16 "Max Effort Power Snatch"

Warm Up

Group Dynamic

Skill

Power Snatch (5@55, 3@65, 3@75, 1@85, 1@95, 1@MAX)

Metcon

15 L Arm KB (55/35)

15 R Arm KB Snatch

800 m Run

15 L Arm KB Snatch (55/35)

15 R Arm KB Snatch (55/35)

800 m Run

Friday August 15

Warm Up

Coaches Choice

Skill

Thruster technique and practice

Metcon

4 rnds:

Every 5 mins complete:

500 m Row

12 Thrusters (135/95)

*rest remaining time (if you run out of time, decrease weight)

*each rnd, add 1 thruster rep

*score is time to complete for each rnd. You should have four separate times posted 

Cash-out

3 rnds 

1 min Weighted Plank holds

Thursday August 14 "Max Effort OHS"

Warm Up

Group Dynamic

Skill

Overhead Squat (5@50, 3@60, 3@70, 1@80, 1@90, 1@MAX)

Metcon

With a Partner (16 min cap):

50 Box Jump Overs

400 m Run

50 Goblet Squats (55/35)

400 m Run

50 Wallballs

400 m Run

50 SDHP (55/35)

400 m Run

*break up reps anyway

*partners must alternate runs