AUGUST 2021
 

2 AUGUST 2021

ACCESSORY -

TABATA

DB Hamstring Curls

DB Box Leg Extensions

RX WOD -

4 x E6MOM

400m Run/500m Row

30 BF Situps

20 Hang Cleans @45/30k

10 Push Press

SCALED WOD -

4 x E6MOM

Run/Row

15 BF Situps

10 MB Cleans 

5 WB Push Press

More Scaling Options Available

3 AUGUST 2021

ACCESSORY -

TABATA

DB Bent Over Lat Flye

DB Bench Press

RX WOD -

AMRAP 14min

400m Run/500m Row

15 Pull Ups

40 Wall Balls @9/6k

SCALED WOD - 

AMRAP 14min

Run/Row

15 Ring Rows

20 Wall Balls

More Scaling Options Available

4 AUGUST 2021

ACCESSORY -

TABATA

DB SDHP

DB Cleans

RX WOD -

12 Min ARMAP

2 Muscle Ups/4 Chest to Bar Pullups

20 Push Press @45/30k

200m Run/250m Row

SCALED WOD - 

12 Min ARMAP

2 Chest to Ring Pullups

10 Push Press 

Run/Row

More Scaling Options Available

5 AUGUST 2021

TEST -

BASELINE

400m Run/500m Row

40 Air Squats

30 BF Situps

20 Pushups

10 Pullups

RX WOD -

For Time

FLIGHT SIMULATOR

Up & Down by 5's to 50

Up & Down by 2's to 20

SCALED WOD -

For Time

FLIGHT SIMULATOR

Up & Down by 10's to 100 Skipping

More Scaling Options Available

6 AUGUST 2021

ACCESSORY - 

TABATA

DB Push Press

DB Bent Over Row

RX WOD - 

9 Min AMRAP

6 HSPU

9 Toes to Bar

12 SDHP @30/45k

Then As Hvy as Possible

6 x 20m DB Front Rack/OH Carry

SCALED WOD -

9 Min AMRAP

6 Pike Pushups

9 Toes to Rig

12 SDHP 

Then As Hvy as Possible

6 x 20m DB Front Rack/OH Carry

More Scaling Options Available

7 AUGUST 2021

RX WOD -

LINDA

10 to 1 for Time

Dedlift 1.5x Body Weight

Bench Press Body Weight

Clean 3/4 Body Weight

SCALED WOD -

LINDA

10 to 1 for Time

Dedlift 

Bench Press 

Clean 

More Scaling Options Available

9 AUGUST 2021

ACCESSORY -

TABATA

V-Ups

Bear Crawl

RX WOD -

21-15-9-15-21

Front Squats @45/30k

Burpees

SCALED WOD -

15-10-5-10-15

Front Squats 

Burpees

More Scaling Options Available

10 AUGUST 2021

ACCESSORY -

TABATA

DB Strict Press

DB Bent Over Flye

RX WOD -

For Time

50 Double Unders/100 Skips

2 Rounds of NATE (2 Muscle Ups, 4 HSPU, 8 Am KB Swing @24/16k)

40 Dbl Unders/80 Skips

2 Rounds of NATE

30 Dbl Unders/60 Skips

2 Rounds of NATE

20 Dbl Unders/40 Skips

2 Rounds of NATE

10 Dbl Unders/20 Skips

2 Rounds of NATE

SCALED WOD - 

For Time

50 Skips

2 Rounds of Scaled NATE (2 Ring Rows, 4 Pike Pushups, 8 Am KB Swing 

40 Skips

2 Rounds of Scaled NATE

30 Skips

2 Rounds of Scaled NATE

20 Skips

2 Rounds of Scaled NATE

10 Skips

2 Rounds of Scaled NATE

More Scaling Options Available

11 AUGUST 2021

ACCESSORY -

TABATA

Goblet Squat Hold

Band Resisted Broad Jump

RX WOD -

15 Min AMRAP

3 Hang Snatch @60/40k

6 OH Squats

9 Wide Grip Dedlift

200m Run/250m Row

SCALED WOD - 

15 Min AMRAP

3 Snatch Grip Hi Pull

6 Goblet Squats

9 Wide Grip Dedlift

Run/Row

More Scaling Options Available

12 AUGUST 2021

RX WOD -

3 Rounds for Time

800m Run/1k Row

30 Russian KB Swing @24/16k

15 Pullups

BUY OUT

50 BF Situps

SCALED WOD -

3 Rounds for Time

Run/Row

30 Russian KB Swing 

15 Ring Rows

BUY OUT

25 BF Situps

More Scaling Options Available

13 AUGUST 2021

ACCESSORY - 

TABATA

Crab Walks

Bear Crawls

RX WOD - 

18 Min AMRAP

400m Run/500m Row

2 Wall Walks

6 Dedlift @70/50k

12 Alt Pistols

SCALED WOD -

18 Min AMRAP

Run/Row

2 Inch Worms

6 Dedlift 

12 Air Squats

More Scaling Options Available

14 AUGUST 2021

RX WOD -

Partner WOD Split as needed/1 work 1 rest

1k Run

Max Rep Thrusters @45/30k

1k Run

Max Rep Power Snatch

1k Run

Max Rep Squat Cleans

SCALED WOD -

Partner WOD Split as needed/1 work 1 rest

Run

Max Rep Thrusters 

Run

Max Rep Power Snatch

Run

Max Rep Squat Cleans

More Scaling Options Available

16 AUGUST 2021

RX WOD -

30-20-10 For Time

Power Snatch @40/25k

Box Jumps @24/20"

Then 10-20-30

Power Clean & Jerk

Burpees

SCALED WOD -

15-10-5 For Time

Snatch Hi Pull

Box Step Ups

Then 5-10-15

Wall Ball Clean & Throw

Burpees

AFTER BURNER - 

TABATA

Plank Jack

Flutter Kicks

More Scaling Options Available

17 AUGUST 2021

SKILL - Squat Clean

RX WOD -

4 Rounds for Time

5 Squat Cleans @60/40k

30 Wall Balls @9/6k

30 Double Unders/60 Skips

SCALED WOD - 

4 Rounds for Time

5 MB Squat Cleans 

15 Wall Balls 

30 Skips

More Scaling Options Available

18 AUGUST 2021

RX WOD -

For Time

Buy In - 20 Burpees

Then 4 Rounds

14 Hang Clean @45/30k

10 Shoulder to OH 

6 Rope Climb/12 Asc, Dsc (Options)

Then Buy Out - 20 Burpees

SCALED WOD - 

For Time

Buy In - 10 Burpees

Then 4 Rounds 

14 MB Clean 

10 Shoulder to OH 

Descends

Then Buy Out - 10 Burpees

More Scaling Options Available

19 AUGUST 2021

RX WOD -

4 Rounds for Time

400m Run/500m Row

15 HSPU

50 Dbl Unders/100 Skips

Then 5 Min AMRAP

Burpees

SCALED WOD -

4 Rounds for Time

Run/Row

15 Pike Pushups

50 Skips

Then 5 Min AMRAP

Burpees

AFTER BURNER - 

3 Rounds 

20 Plate Situps

20 Plate Reverse Curls 

More Scaling Options Available

20 AUGUST 2021

ACCESSORY - 

TABATA

Reverse Lunges

Shuttle Runs

RX WOD - 

10 to 1 Toes to Bar

1 to 10 Power Snatch 50/35k

100m Run/125m Row

SCALED WOD -

10 to 1 Toes to Rig

1 to 10 Snatch Hi Pull

Run/Row

More Scaling Options Available

21 AUGUST 2021

SKILL - Rope Climb Options

 

RX WOD -

18 Min AMRAP

3 x 20m Shuttles

6 Pullups

9 Box Step Overs @20" @2 x 20/15k

12 Alt Snatch

SCALED WOD -

18 Min AMRAP

3 x 20m Shuttles

6 Ring Rows

9 Box Step Overs @20" 

12 Alt DB Snatch

More Scaling Options Available

23 AUGUST 2021

ACCESSORY -

TABATA

Plate Wall Sit

Plate OH Hold

RX WOD -

5 Rounds for Time

5 OH Squat @45/30k

12 Push Press

12 Russian KB Swing @24/16k

SCALED WOD -

5 Rounds for Time

5 Front Squat 

12 Push Press

12 Russian KB Swing 

More Scaling Options Available

24 AUGUST 2021

SKILL - DB Clean

RX WOD -

For Time (25 Min) / Reps

BUY IN - 800m DB Farmer Carry @25/15's

AMRAP in Remaining Time

20 DB Step Ups @20" 

10 DB Cleans

SCALED WOD - 

BUY IN - 800m DB Farmer Carry 1 DB

AMRAP in Remaining Time

20 Step Ups @20" 

10 DB Cleans

More Scaling Options Available

25 AUGUST 2021

SKILL -

Jerk Movement

RX WOD -

For Weight

6 Sets x 3 Reps

Clean & Jerk 

Adding weight each Set

SCALED WOD - 

For Weight

6 Sets x 3 Reps

Clean & Jerk 

Adding weight each Set

AFTER BURNER -

3 Sets

20 BF Situps

15 Sec Lsit

20 Plate Russian Twists

More Scaling Options Available

26 AUGUST 2021

ACCESSORY -

Hip Extension

Jumps to Rig, Broad Jumps, Dedlift

RX WOD -

AMRAP 18 Min

Buy In - 300m Plate Push

45 Dbl Unders/90 Skips

15 KB Push Press @24/16k

1 Legless + 1 Rope Climb/4 Asc, Dsc

SCALED WOD -

AMRAP 18 Min

Buy In - 300m Bear Crawl

90 Skips

15 WB Push Press 

4 Asc, Dsc

More Scaling Options Available

27 AUGUST 2021

SKILL  - 

Thrusters to save your heart rate

RX WOD - 

For Time (17 Min CAP)

3 Rounds

200m Run/250m Row

15 Thrusters @45/30k

Rest 2 Minutes Then

3 Rounds

200m Run/250m Row

15 OH Squats

SCALED WOD -

For Time (17 Min CAP)

3 Rounds

Run/Row

15 Wall Balls

Rest 2 Minutes Then

3 Rounds

Run/Row

15 WB Front Squats

More Scaling Options Available

28 AUGUST 2021

RX WOD -

10 Rounds for Time (30 Min CAP)

12 DB Hang Snatch @25/15k

8 Burpee Over DB

4 Chest to Bar Pullups

SCALED WOD -

10 Rounds for Time (30 Min CAP)

12 DB Hang Snatch

8 Burpee Over DB

4 Ring Rows

More Scaling Options Available

30 AUGUST 2021

SKILL -

Power Out of a Snatch

RX WOD -

15 Min AMRAP

5 Power Snatch @55/35k

10 Toes to Bar

15 Wall Balls @9/6k

SCALED WOD -

15 Min AMRAP

5 DB Snatch 

10 Toes to Rig

15 Wall Balls 

More Scaling Options Available

31 AUGUST 2021

ACCESSORY -

2 Sets x 5 Reps ea

DB Stiff Arm Row/Hold

DB Bend Over Row/Hold

RX WOD -

12 Min AMRAP

2 Muscle Ups

20 Push Press @45/30k

200m Run/250m Row

SCALED WOD - 

12 Min AMRAP

5 Ring Rows

20 Push Press 

2 Minute Run/Row

More Scaling Options Available