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

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