Saturday 8/31/19

TEAM WOD
24min AMRAP with partner
8 burpees
8 TTB
8 push press

Friday 8/30/19

WOD
"Whiskey Tango Foxtrot"
For Time
Run 2 miles
60 back squats (body weight)
60 KB swings (55/35)
60 hand release push ups
*Break up the work anyway you want*

Thursday 8/29/19

Strength
5 Rounds
10 wide grip pull ups
25 barbell curls (fast)
10 DB floor press (tough)

WOD
3 sets
5 Front Squats (70)
10 Alt DB front rack lunges (tough)
Rest 2 mins

Stamina
AHAP
100ft. KB farmer carry
100ft front rack KB carry

Wednesday 8/28/19

Strength
10min EMOM
Min 1 - 3 to 5 reps of gymnastics GOAT (HSPU, pull ups, TTB, muscle up, dips)
Min 2 - 30 sec bar hang

WOD
"Oreo"
Every 3:00 for 5 rounds
Run 200m
20 mtn climbers
15 HSPU or 15 DB push press (30/20)

Tuesday 8/27/19

Strength
Deadlift 7x2 @ 85%
Rest 2 mins b/w sets

WOD
10min EMOM
Min 1 - 10 sumo stance good mornings
Min 2 - 5/5 single leg KB RDL

Stamina
Tabata
Hollow Hold
Russian twists

Monday 8/26/19

Strength
(For Time)
10 squat cleans @ 45%
8 squat cleans @ 55%
6 squat cleans @ 65%
4 squat cleans @ 75%
2 squat cleans @ 85%

WOD
"IHOP"
15 min AMRAP
60 DU (120 singles)
30/24 cal Row
5 power cleans
5 hang squat cleans
5 squat cleans (135/95)

Saturday 8/24/19

TEAM WOD
(35 min cap)
1500m Row (switch every 250m)
60 burpees over bar
40 power cleans
40 burpees over bar
20 power cleans
1500m Row (switch every 250m)