Programming: August 8th - 12th, 2022
Monday, August 8th, 2022
Warm up: 2 Rounds of:
200m Run OR 1min Cardio
10Samson Stretches
10 Dive Bomber Push-ups
10Hollow Rocks
10Supermans
Strength/Skill:
Every 45secs for 3 mins:
Beat Swings
Then:
Handstand Push Ups
Then:
Power Cleans
Rx WOD: 20 min AMRAP of:
12Handstand Push-ups
8 Bar Muscle-ups
4 Power Cleans 205/135 lbs
Intermediate WOD: 20 min AMRAP:
12Handstand Push-ups
8 Pull Ups
4 Power Cleans 185/115 lbs
Scaled WOD: 20 min AMRAP:
12 HSPU(Progression)
8 Pull Up (Progression)
4 Power Cleans pick load
Tuesday, August 9th, 2022
Warm up: 7 mins of:
10 Around-the-World 20/14 lbs
5x (1Inch Worm + 1 Push-up
+ 1 Wide Push-up
+ 2Scorpion Stretch Each Side)
10 Chest Openers
10 Standing Quad Stretches
10 Windmills
Strength: Bench Press
3-3-3-3-3-3
Then:
2min Max Reps Bench Press
@ 50% of1 Rep Max
No Rack: Floor Press
WOD:8 min AMRAP of:
6 Med Ball Burpee Toss
8 Med Ball Russian Twists
10 Med Ball Sit-up Throws
No Med Ball: Use DB OR Plate
Wednesday, August 10th, 2022
Warm up: For quality:
50m Arms Only Row
50m Hips& Arms Only Row
50m Slow Row
50m Fast Row
10 Pigeon Pose On Box
10 Russian Baby Makers
10 Med Ball Ground-to-OH
5 Med Ball Squat Jumps
3minFoam Roll
Then: Fishing Game on Rower
No Rower?:
Sumo DL High Pulls w/ DB OR Barbell
Fish Game: 10sec WORK | 10sec REST x 8 Rounds
Skill:4 Rounds of:
20secWORK | 20sec REST
Tall Box Jump
No Box: Broad Jump
WOD:4 Rounds
2 mins each for Max Reps of:
100m Row
Max Reps in remaining time
Wall Balls 20/14 lbs
--then: 2min x Max Reps of:
20 Box Jumps 24/20 in
Max Reps in remaining time Ab Mat Sit-ups
2minREST
No Med Ball/Row/Box:
100m Row= 12 Sumo DL High Pull
Wall Balls = DB/Plate Thruster
Box Jumps = Broad Jumps
Thursday, August 11th, 2022
Warm up: 3 rounds of:
20 Jump Ropes
4 4Corner Drills
30secAnkle Stretch
--then: 3 rounds of:
5 PVC Shoulder Pass Throughs
5 Behind Neck Strict Press
5 PVC Overhead Squats
5 PVC Snatch Balances
Strength: Overhead Squat
Warm Up:5-5 Working: 5-5-5-5-5
DB/Light: Overhead Squat
4-7 Reps Each Arm x 8-9 Rounds
WOD:4 rounds for time of:
20 Power Snatch 95/65 lbs
50Double Unders
DB Only Modification: 4 Rounds
15 DB Snatch (Each Arm)
50Vertical Jumps
Friday, August 12th, 2022
Warm up: For time:
400m Run OR 2min Cardio
Line Drills
Mobility
Strength: L Sit Hold
3x Max Hold
Rest as needed between effort
WOD:3min AMRAP x 3 Rounds
4Toes-to-bars
4 Alt DB Clean 70/50 lbs
4 Alt DB Lunge 70/50 lbs
Rest 1min between each cycle.
For each cycle restart the AMRAP.
Then:400m Run
Then:3 more Rounds of AMRAP
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