Programming: Week of August 13th – 17th 2018 

Monday, August 13th 2018

Warm Up: 2-3 Rounds Of
200M Run
10 Plank Balance
10 Lemon Squeezers
10 Curtsy Lunges


Strength: Move Odd Object 3-3-3-3

WOD: 3 Min AMRAP

3 Handstand Push-ups

5 Toes-to-bars

7 Burpees
5 Cycles w/ 1 min Rest Between Each

Tuesday, August 14th 2018
Warm Up: 2 Min Jump Rope
Then
2 Rounds of
10 Jumping Squats
30 Sec Tuck Hold (Parallettes or Rings)
10 Bench/Parallettes Dips

Strength: Clean Pull + Power Clean 
3-3-3-3-3

WOD: 3 Rounds For Time of:

6 Power Cleans, 155/115 lbs

4 Strict Pull-ups

Run, 200 m 

Wednesday, August 15th 2018

Warm Up: ½ Tabata
4 Rounds 20s On & 10 Off
Row
Hand Release Push Ups
Lunges
Flutter Kick


Strength
: DB Front Rack Walking Lunge

DB Farmers Walk

WOD: 20 mins of:

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 1.5/1 pood

10 Box Jumps, 24/20 in 

Thursday, August 16th 2018
Warm Up: 3 Rounds Of
Shuttle Run
10 Pistol Prep R x 5 | L x 5
10 Good Mornings (R1: PVC | R2 & 3: Bar)
10 Ring Rows

Strength: Back Squat (3 sec pause at bottom): 
5 @ 40%, 5 @ 50%, 5 @ 50%, 5 @ 60%, 5 @ 70%, 5 @ 70%

WOD: Death By: 
3 Medicine Ball Thruster Toss 
5 Double Unders
Add 1 Rep of the Med Ball Thruster Toss and 5 Double Unders Every Minute on the Minute until failure
 

Friday, August 17th 2018

Warm Up: 400M Rowing Pick Drill 
2 Rounds of
50’ Broad Jump
10 Hollow Ups
50’ Bear Crawl
10 Superman

Strength: Power Snatch 2-2-2-2-2
WOD: 
For Time reps of:
15-12-9
Row Calories

Power Snatches, 95/65 lbs~Then~
15-12-9
Assault Bike Calories

Clean & Jerks, 95/65 lbs




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