22 Aug

8/21 – 8/26

Announcement: New strength training program starting NEXT week!
 
Programming 8/21 – 8/26
 
Monday
SWOD: Back Squat & Ring Dips
WOD: 12min. AMRAP
2 Rounds of Cindy
-5 Pull Ups
-10 Push Ups
-15 Air Squats
1 Round of DT (155/105)
-12 DL
-9 Hang Cleans
-6 Push Jerks
 
Tuesday
SWOD: Strict Press & Turkish Get Up
WOD: 25 RFT (30min Cap)
5 KBS (70/53)
5 Sit Ups
5 Box Jumps
 
Wednesday
SWOD: Hang Snatch Complex & 1 Rep Max Thruster
WOD: 3 min. @ Each Station (For Reps)
Row for Cal
Meatball/Sand Bag
Burpees
10 DB Split Jerk (50/35)
3x 30 sec. Hollow Hold
Slam Ball/Tire Slam
 
Thursday
SWOD: Clean & Jerk and Front Squat
WOD: 10 min AMRAP
3 Push Press (135/95)
10 T2B/K2E
12 Wall Balls (20/14)
400m Run
 
Friday
SWOD: Deadlift & Strict Pull Ups
WOD: 10 – 1 For Time
HSPU
KB/DB Snatch
*end each round with 20 Doubles (1:2)
 
Saturday
9:00 Olympic Lifting
10:00 Partner WOD

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