Workouts

Thursday 8/1

5min AFAP

Tuck hold 

3rds 4min

3 Power Clean

9 DL

6 Strict HSPU

65-225

Friday 8/2

100/200/300 DU's

1K/2K/3K run

1K/2K/3K row

Saturday 8/3

Robbie Miller Workout

Monday 8/5

8min EMOM

Odd: Deadbug Hold

Even: Supermans

3min AMRAP

3/6/9/12/15/etc

OHS 75/55

C2B

3min Rest

3min AMRAP

3/6/9/12/15/etc

FS 75/55

Push-ups

Tuesday 8/6

2 x 3min AMRAP

7min to find 1RM BS

3min rest

7min cap - 200 WB 20/14

Wednesday 8/7

Benchmark Grace & Jackie

Thursday 8/8

8min EMOM

Plank

Sit-ups

6" hold

Mountain Climbers

21-15-9 - 9min cap

DL 315/225/185

BJ 30/24/20

Remainder of time Burpee over Bar

Friday 8/9

8min AMRAP

8 Squat Cleans 115/85

8 KBS 53/35

2min Rest

8min AMRAP

8 S2OH 115/85

8 KB SDHP 53/35

2min Rest

8min AMRAP

8 Thrusters 115/85

8 Alt KB Snatch 53/35

Saturday 8/10

Hero WOD

Monday 8/12

Skill: Kipping Movement

8min EMOM

Odd: KB Russian Twist

Even: Reverse Crunch

5RFT

10 Alt Pistols

25m Handstand Walk

Tuesday 8/13

3 sets

DL

Squat Clean

Thruster

3RFT - 10min cap

10 Alt KB Cleans 53/35

12 Burpee 2 Target

3min Rest

3RFT

10 Alt KB Snatch 53/35

12 Burpee 2 Target

Wednesday 8/14

3rds

0-2min 400m run/DU's

2-3min Pull-ups

3-4min Double DB Push Press 35/25

4-5min Double DB Hang Squat Clean 35/25

5min rest between rounds

Thursday 8/15

5min AFAP - Plank Hold

33-27-21-15-9 - 20min Cap

Thrusters 95/65

C2B

Friday 8/16

10min EMOM

1 Vup

2 Swimmers

3 Reverse Crunch

4 Hip Bridges

5-2count  Trunk Twist

Skill: DU's

100 Burpee box over 20/14 - 5min cap

Saturday 8/17

Hero WOD

Monday 8/19

5min AFAP

DL BW Hold

Lifting: Find 5RM BS

For Time

34 Double DB Hang Snatch

34 Double DB Alt OH Lunge

34 Double DB FS 35/25

Tuesday 8/20

Skill: Strick MU's

3min Plank Left

3min Plank Right

Fort Time:

200' Burpee Broadjump

50 Weighted Step-ups 50/35 24"/20"

50 HSPU

200 Burpee Broadjump 

Wednesday 8/21

4RFT - 25min Cap

25 T2B

50 DU's

15 Squat Clean 135/95

Each Round decrease SQ rep, increase weight

(15-135/95; 13-185/115; 11-225/145; 9-265/175)

Thursday 8/22

5min AFAP

Tuck Hold

Skill: Air Squat & Mobility

5min AMRAP

35 Ring Rows

25 Jumping Squats

15 Dips

Friday 8/23

Lifting: Top to Bottom

3x60% / 3x65% / 3x70%

10min AMRAP

20 Cal Row

20 WB 20/14

5min Wall Sit

Saturday 8/24

Hero WOD

Monday 8/26

8min EMOM

Odd: Plank Hold

Even Hip Bridge Hold

3rds - 2min rest between rounds

3min AMRAP

9 Power Cleans 185/120

9 Box overs 24/20

9 Pull-ups

Tuesday 8/27

4RFT - 18min Cap

60 Air Squats

10 Bar MU's

30 Thrusters 75/55

10 HSPU

Remainder of time, bar facing Burpees

Wednesday 8/28

6min EMOM

1 - Star Plank Left

2 - Star Plank Right

3 - Push-ups

4 - Star Plank Left

5 - Star Plank Right

6 - Push-ups

For Time:

1000m row

3min Rest

800m run

3min Rest

500 row

3min Rest

400m run

Thursday 8/29

250 KB Russian Twist 35/25

10min 3RM OHS

5min AMRAP

Alt KB Squat Snatch 53/35

Friday 8/30

#RFT

50 DU's

20 Burpee Box Overs 24/20

10 Pull-ups

Spartacus