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Thursday August 9
5 rounds:
5 push jerks, 155#/105#
10 kettlebell swings, 2pd/1.5pd
12 minute cap
Friday August 10
3 rounds:
50 double unders
40 sit ups
30 box jumps, 24″/20″
20 deadlifts, 225#/135#
10 handstand push ups
Saturday August 11
AMRAP in 20 minutes:
Buy in, 1000m row
In remaining time:
5 front squats, 155#/105#
10 burpees
15 knees-to-elbows
Sunday August 12
1 mile time trial
then,
Work up to heaviest clean (squat, power, or split)
Monday August 13
Deadlift, 5-5-3-3-1
then,
5 rounds:
10 wallballs, 20#/14#
10 kettlebell swings, 1.5pd/1pd
7 minute cap
Tuesday August 14
10-9-8-6-5-4-3-2-1
Overhead squats, 95#/65#
1-2-3-4-5-6-7-8-9-10
Burpees
Wednesday August 15
AMRAP in 5 rounds
3 minutes on/1 minute off
10 ball slams, 35#/25#
2 muscle ups
Thursday August 16
Jerk, 5-5-3-3-1
then,
15-12-9
Deadlifts, 155#/105#
Front Squats, 155#/105#
Friday August 17
10 rounds:
10 pull ups
10 push ups
10 sit ups
10 air squats
Saturday August 18
Skill:
200 double unders
*top of each minute, 5 burpees*
WOD:
AMRAP in 12 minutes:
6 power snatches, 115#/85#
12 box jumps, 24″/20″
Sunday August 19
Row 2k
In remaining time, for quality:
Strict pull up and strict ring dip work (for example, on the minute every minute for 10 minutes: 5 strict pull ups)
Monday August 20
OMEM for 20 minutes:
5 cleans at 65% of 1RM
then,
AMRAP in 7 minutes:
3 handstand push ups
4 deck squats
Tuesday August 21
5 minutes: max reps back squats, 135#/95#
1 minute rest
4 minutes: max reps kettle bell swings, 2pd/1.5pd
1 minute rest
3 minutes: max reps ball slams, 35#/25#
1 minute rest
2 minutes: max reps push ups
1 minute rest
1 minute: max reps strict chest-to-bar pull ups
Wednesday August 22
Teams of 3 (1 person works 2 people rest/coach)
Row 3600 meters rotating every 200 meters. Race to complete as fast as possible.
In case of uneven number of people
Row 200 meters, rest 90 seconds x6
then,
15-12-9
Shoulder to overhead, 135#/95#
Medball sit ups, 20#/14# (or GHD’s if comfortable)
Thursday August 23
21-15-9-15-21
Sumo deadlift highpulls, 95#/65#
Toes-to-bar
Friday August 24
Front squat, 5-5-3-3-1
then,
AMRAP in 7 minutes:
50′ bear crawl
5 deck squat burpees
Saturday August 25
“Michael” (modified)
3 rounds:
800m run
50 back extensions (or supermen, or Russian KB swings at 1.5pd/1pd)
50 sit ups
Sunday August 26
5 rounds:
5 snatches, 135#/95#
10 pistols (each leg)
Monday August 27
“Freddy’s Revenge”
5 rounds:
5 shoulder-to-overhead, 185#/95#
10 burpees
Tuesday August 28
OMEM for 20 minutes:
3 cleans at 75% of 1RM
then,
3 rounds:
200m run with sandbag
15 sandbag thrusters
Wednesday August 29
“Barbara”
5 rounds, each for time:
20 pull ups
30 push ups
40 sit ups
50 air squats
Thursday August 30
3 rounds:
30 ball slams, 35#/25#
20 slam ball cleans, 35#/25#
10 box jumps (36″/24″)
Immediately after: precisely 9 minutes to find heaviest deadlift
Friday August 31
AMRAP in 20 minutes:
20 double unders
15 kettlebell swings, 1.5pd/1pd
5 hspu
Saturday September 1
Row 1k
then,
15-12-9
Thrusters, 135#/95#
Pull ups