Programming Week of Aug 27th-Aug 31st

 

Monday, August 27th
Strength
: Power Snatch
1-1-1-1-1

WOD: "FGB Style": 5 rounds, 1:30 per station, of:

Power Snatch, 75/55 lbs

Handstand Push-up

Assault Bike Calories

Sumo Deadlift High-pull, 75/55 lbs

Wall Walk

 

Tuesday, August 28th
Warm Up:
30 Sec each of

Jumping Jacks

Squat Hold

Jumping Jacks

Squats

Burpees

PVC Pull overs

Behind the neck PVC Snatch Grip Press

Mountain Climbers

2 rounds
Strength: Front Squat
10 @ 50% x 2
3 @ 80% x 2
10 @ 60% x 2

WOD: “Jeremy”

21-15-9 reps, for time of:

Overhead Squat, 95/65 lbs

Burpee

 

Wednesday, August 29th
Warm Up:
200m Run

10 Down Dog/Up Dogs with push up

10 Deep Lunges

2x

3 min Jump Rope/Double Under practice
Strength: 4 Min AMRAP
200 m Run
then, in the time remaining, AMRAP of:
Turkish Get Ups

4 Min AMRAP
313 m Run and Dumbbell Power Cleans

In 4 mins do:

Run, 313 m

Then, in the time remaining, AMRAP of:
Dumbbell Power Clean, 50/35 lbs

 

WOD: For time:

50 Double Unders

50 Sit-ups

50 Kettlebell Swings, 53/35 lbs

50 Double Unders

50 Sit-ups

50 Push-ups

50 Double Unders

50 Sit-ups

50 Plate Overhead Walking Lunges, 45/25 lbs

 

Thursday, August 30th

Warm Up: Row Pic Drill for 10 cal
(arms, arms and body, arms-body-legs)

10 PVC Thrusters

10 PVC Pull overs

10 Toes to somewhere

Shoulder warm up with 2.5/5# plates

2x
Strength: Shoulder Press + Push Press + Split Jerk
1-1-1-1
~then~

Push Press + Split Jerk
2-2-2

WOD: 12 Min AMRAP of:

12/10 Row Calories

9 Wall Balls, 20/14 lbs

12 Push Press, 95/65 lbs

9 Toes-to-bars

 

Friday, August 31st

Warm Up: 400m Run

Then 2x:

5 Ring Dips

10 Squats

5 Ring Rows

10 Good Mornings
Strength
: Bench Press
10 @ 50% x 2
3 @ 80% x 2
10 @ 60% x 2
WOD: “Linda”

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Deadlift, 1.5x bodyweight

Bench Press, 1x bodyweight

Clean, 0.75x bodyweight




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