AUGUST 2020
1 AUGUST 2020
WOD - For Time
30 V-Ups
400m Run/500m Row
15 Squat Snatch @60/40k
40 BF Situps
15 Squat Snatch
400m Run/500m Row
30 V-Ups
Scaling Options Available
3 AUGUST 2020
STRENGTH - Pulls
1RM Strict
WOD - 5 Rounds For Time (20 Min CAP)
10 Burpees
12 Power Clean @65/45k
14 Box Jump On & Over @20/24"
Scaling Options Available
4 AUGUST 2020
ACCESSORY -
Hanging Lat. Retractions
DB Laying Lat. Press
Bent Over Ret. Hands Prone to Supine
WOD - 4 Rounds For Time
400m Run / 500m Row
3 Rope Climbs
7 Squat Snatch @55/35k
Scaling Options Available
5 AUGUST 2020
STRENGTH - Back Squat
1RM
WOD - For Time
BUY IN - 50 DBL Unders / 100 Skips
10-8-6-4-2
HSPU
Box Jumps
DB Renegade Rows (ea) @1 x 17.5/12.5k
Alt Lunges (ea)
BUY OUT - 50 DBL Unders / 100 Skips
Scaling Options Available
6 AUGUST 2020
WOD - E2MOM DEATH BY ...
3 Muscle Ups 4 Wall Balls @9/6k
3 Muscle Ups 8 Wall Balls
Etc adding 4 Wall Balls each 2 Minutes
Then
1k Run/1250m Row
Scaling Options Available
7 AUGUST 2020
STRENGTH - Squat Snatch
5 reps @75%, 4 Reps @85%, 3 Reps @95%
WOD - 16 Min AMRAP
10 BB Landmines @60/40k
10 BB Bent over Row
10 Burpees
100m KB/DB Suitcase Carry @24/16 or 25/15k
Scaling Options Available
8 AUGUST 2020
WOD - 1/2-ish ANDY For Time
25 Thrusters @55/35k
50 Box Jumps @24"
75 Dedlifts
2.4k Run/3k Row
Scaling Options Available
10 AUGUST 2020
STRENGTH - Squat Snatch 1RM
WOD - 3 Rounds For Time (16 Min CAP)
7 Strict Pullups
14 Alt Pistols
21 Hang Clean @45/30k
7 Muscle Ups
7 HSPU
Scaling Options Available
11 AUGUST 2020
STRENGTH - Work to Hvy OH Squat then
OH Squat 3-3-3
Front Squat 3-3-3
Back Squat 3-3-3
WOD - 16 Min EMOM
20 Plate Ground to OH @20-15k
2 Burpee to Plate + 10m Plate Push
Scaling Options Available
12 AUGUST 2020
ACCESSORY - 3 Sets x 8 Reps
Std DB Tricep Ext
DB Split Squat
Std DB Strict Press
WOD - 4 Rounds For Time
10 Hang Clean @60/45k
10 Push Press
10 Air Squats
Scaling Options Available
13 AUGUST 2020
WOD - 21-15-9 For Time (12 Min CAP)
Toes to Bar
HSPU
90 DBL Unders/180 Skips
Straight Into
4 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 BF Situps
10 Sec Hollow Hold
Scaling Options Available
14 AUGUST 2020
STRENGTH - 3 Sets x 8 Reps
Banded Tricep Pushdown
Pendalay Row
Banded Broom Stick Lat Pulldown
WOD - 3 Rounds for time
10 Front Rack Lunges @50/35k
10 Clean & Jerk
Then 5 Rounds for Time
5 Ring Dips
1 Rope Climb
Then 3 Rounds for Time
5 OH Squats
200m Run
Scaling Options Available
15 AUGUST 2020
WOD - For Reps
10 Min CAP
1k Run/1250 Row
Max Clean & Jerk @70/50k in Remaining Time
Then 7 Min CAP
800m Run/1k Row
Max Power Snatch @50/35k
Then 4 Min CAP
400m Run/500m Row
Max OH Squats @40/25k
Scaling Options Available
17 AUGUST 2020
STRENGTH - Push
Bench Press Build to Hvy
WOD - 15-12-9-6-3 For Time
Squat Clean @65/45k
Pullups
Front Squat
Ring Dips
Scaling Options Available
18 AUGUST 2020
STRENGTH - Squat
Back Squat Build to Hvy (Set at Parallel)
WOD - For Time
10 Renegade Rows @20/12.5k
40 Dbl Unders/80 Skips
8 Renegade Rows
40 Dbl Unders/80 Skips
6 Renegade Rows
40 Dbl Unders/80 Skips
4 Renegade Rows
40 Dbl Unders/80 Skips
2 Renegade Rows
40 Dbl Unders/80 Skips
Scaling Options Available
19 AUGUST 2020
STRENGTH - Core
Creating a Brace
Crunch with Core Brace
WOD - 15 Min AMRAP (Beast Mode)
9 Power Clean @50/35k
7 OH Squats
5 Lateral Burpees Over Bar
Scaling Options Available
20 AUGUST 2020
MOBILITY - Hips
WOD - For Time (20 Min CAP)
500m Run/500m Row
21 Slam Ball Over Shoulder
500m Run/500m Row
15 Slam Ball Over Shoulder
500m Run/500m Row
9 Slam Ball Over Shoulder
500m Run/500m Row
Scaling Options Available
21 AUGUST 2020
STRENGTH - Pulls
3 Sec Pullup Hold at Top x 3 Sets
Lat. Pulldowns 8 Reps x 3 Sets
WOD - 15-12-9 For Time
Thrusters @65/45k
Toes to Bar
Then
5-12-9
Dedlift
HSPU
Then
3 Rounds for Time
400m Run
15 Pullups
Scaling Options Available
22 AUGUST 2020
WOD - Hero's -v- Villains
Scaling Options Available
24 AUGUST 2020
SKILL - HSPU Options
WOD - JT - 15 Min AMRAP (Beast Mode)
21 Pushups
15 Ring Dips
9 HSPU
Scaling Options Available
25 AUGUST 2020
STRENGTH - BB Bent Over Row
Build to Heavy x 3
WOD - BECK SOLDO 2 Rounds For Time (Beast Mode)
6 Squat Cleans @65/45k
8 Manmakers @2 x 22.5/15k
14 Pullups
Scaling Options Available
26 AUGUST 2020
SKILL - Double Under Practice
WOD - AMRAP's
8 Min AMRAP
40 Double Unders/80 Skips
15 HRPU
10 Chest to Bar Pullups
Rest 1 Minute Then
8 Min AMRAP
5 HSPU
10 Dedlift @55/35k
100m Run/125m Row
Scaling Options Available
27 AUGUST 2020
MOBILITY - Roll Out
WOD - 4 Rounds for Reps (5 Min CAP ea)
Buy In - 400m Run/500m Row
Remaining Time
10 Wall Balls + 10 MB Squat Cleans
Scaling Options Available
28 AUGUST 2020
SKILL - Pullup/Muscle Up Practice
WOD - 3 Rounds (Beast Mode)
400m Run
21 Power Snatch @40/25k
12 Muscle Ups/Burpee Pullups
Scaling Options Available
29 AUGUST 2020
SKILL - Dedlift
WOD - 10 Rounds for Time
30 Dbl Unders/60 Skips
5 Dedlift @60/45k
5 Front Squats
5 Shoulder to Overhead
Scaling Options Available
31 AUGUST 2020
SKILL - Elbows in Thruster
WOD - 3 Rounds for Time (8 Min CAP ea) BEAST MODE
15-12-9
Cluster @55/35k
Bar Facing Burpees
Scaling Options Available
