Wednesday,September 4 2019 

Strength: EMOM 16

Odd: 5 Jerks (off the ground) 

Even: Pulling of your choice

1)3-5 Muslce-ups 

2)5-10 Strict Pull-ups 

3)5 Weighted Pull-ups

4)10-15 Kipping Pull-ups 

WOD: 15 Minutes to get as far as possible…

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

American KB Swings 53/35

Burpees 

ADV: 70/53

Tuesday, September 3 2019 

Strength: 20 Minutes to complete 4 rounds of; Split Squat with Lateral Lunge superset

4 Sets of 8 reps per leg

Split Squat x 16 reps (8 per side) 

Immediately into..

Lateral Lunges with a DB x 16 reps (8 per leg) 

WOD: AMRAP 13

40 Cal Row, Bike, Ski

50 Wall Balls 20/14

60 OH Walking Lunges 45/35

70 Double-unders 

Friday, August 30 2019 

Strength: TABATA

1) Band Pull Downs 

2) Banded Bicep Curls 

3) Plate Sit-ups 

4) DB Skull Crushers 

WOD: For Time 

50-40-30-20-10

Push Press 95/65

15 Russian KB Swings 70/53

10-20-30-40-50

Front Squat 95/65

Round 1: 50 Push Press, 15 Russian KB Swings, 10 Front Squats 

Round 2: 40 Push Press, 15 Russian KB Swings, 20 Front Squats 

Wednesday, August 28 2019 

Strength: Pick one of the complexes, 5 Sets of 1-1-1

1) 3 Position Snatch 

•High Hang

•Above the knee 

•Floor 

2)1 Power Snatch or Squat Snatch + 1 Snatch Balance + 2 Overhead squat 

WOD: AMRAP 3

3 Hang Power Cleans 135/95

6 Push-ups

9 Air Squats 

*Rest 1 minute, repeat 4 rounds

*Start the next AMRAP where you left off

AMRAP 2: 145/100

AMRAP 3: 155/105

AMRAP 4: 165/110

Tuesday, August 27 2019 

Strength: 5 Sets 

Close Grip Bench Press x 6-8 reps

Immediately into 

Deadlift x 6-8 reps (3 seconds up, 3 seconds down, NO FAST REPS) 

Immediately into 

2 minute Max Cal Row 

Rest for 2 minutes after each set. Your score is the lowest number of calories row of all 5 rounds. 

WOD: TABATA 

Russian Twist