27-31 Aug 2018

MONDAY

Strength/Skill

Overhead Squat
Heavy Triple

WOD

Team WOD (Teams of 3)
50 Burpee Box Jump Overs (28/22)
Run 1000m
50 Burpee Box Jumps Overs (28/22)
-A 50 calorie row must be completed during both 50 rep burpee box jump overs.

TUESDAY

Strength/Skill

Bench Press
80% x 3 x 5 sets

WOD

AMRAP in 10 minutes:
5 Power Cleans
10 Toes to Bar
Rx: 175/113

WEDNESDAY

Strength/Skill

Every 90 seconds for 6 sets:
20yd Sled Push at bodyweight

WOD

5 rounds each for time with a 2:30 minute cap.  Start each round after the minute cap is complete:
Run 200m
40 Double-Unders

THURSDAY

Strength/Skill

none today

WOD

“Chelsea”
Every minute on the minute for 30 minutes:
5 Pullups
10 Pushups
15 Squats
-If you fall behind at all, keep going to see how many rounds you can achieve.  Scale to every 2 minutes for 30 minutes.

FRIDAY

Strength/Skill

Athlete Choice

WOD

3 rounds for time:
Run 400m
10 Shoulder to Overhead
Rx: 155/103

20-24 Aug 2018

MONDAY

Strength/Skill

EMOM for 8 minutes:
Min 1 and 2: 5 Power Clean @ 60%
Min 3 and 4: 4 Power Clean @ 65%
Min 5 and 6: 3 Power Clean @ 70%
Min 7 and 8: 2 Power Clean @ 75%

WOD

AMRAP in 10 minutes:
4 Front Squats (155/103)
8 Ring Dips
-Scale load and bar dips as needed.

TUESDAY

Strength/Skill

Ladder Drills

WOD

 2 x 1 mile runs.  Rest 6 minutes between.

WEDNESDAY

Strength/Skill

Shoulder Press
75% x 4 x 5 sets

WOD

3 x 1 minute intervals at each station.  Score total reps:
Medicine Ball Cleans 
Box Jumps 
Bench Press 
Rest

THURSDAY

Strength/Skill

Core Blast

WOD

Partner WOD
4 rounds for time:

150 Double-Unders
1000m Row
Break up the reps and meters any way you and your partner would like.

FRIDAY

Strength/Skill

None today

WOD

5 x 3 minute rounds:
Run 200m and in time remaining:
Round 1: Max Pullups
Round 2: Max Pushups
Round 3: Max Abmat Situps
Round 4: Max Squats
Round 5: Max Burpees
Rest 90 seconds between rounds. Score is total reps of all 5 rounds.