Monday, August 9

Back Squat @ 85% of 1 rep max

10 - 8 - 6 (3 - 3 - 3 - 3 - 3)

*If you do not know your one rep max, work up to a heavy set of 3

Super set strict pull-ups

(5 - 5 - 5 - 5 - 5)

*(complete pull-ups after each set of squats)

WOD

“Dark Place”

EMOM (Every minute on the minute) for 10 mins

10 Wallball

20 Double Unders

Tuesday, August 10

WOD

"It’s not you, it’s me”

Every 5 minutes, on the minute, for 30 minutes

400m Run

30 Double Unders

10 Burpees

*Rest the remainder of time in each round

Wednesday, August 11

WOD

Bear Complex - A Crossfit benchmark workout

5 rounds for load. Complete 7 sets of the complex unbroken to complete one round. Start with a light weight and work up as able. Final score is max load completed.

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Thursday, August 12

Deadlift

10 - 8 - 6 (4 - 4 - 4 - 4)

*Work up to a heavy 4 rep. Increase weight as able.

WOD

“50!”

5 Rounds for time

10 Pull-ups

10 Burpee box jump overs

10 Kettlebell swings

*KB @ 53/35 lbs

Friday, August 13

Overhead Press: (5 - 5 - 5)

Push Press (3 - 3 - 3)

Push Jerk (2 - 2)

*Warm up to a heavy set of 5 OH press, increase weight through the progression

WOD

”Not all Peaches”

20 min AMRAP (As many reps as possible)

20 KB Snatch - alternate hands

10 Push-ups

5 KB squats

*KB @ 53/35 lbs

Saturday, August 14

Hang Power Snatch

10 - 8 - 6 (3 - 3 - 3 - 3)

*Work up to a heavy 3 rep. Increase weight as able

WOD

AMRAP (As many reps as possible) in 20 minutes

15 Thrusters

400m Run

*Thrusters @ 95/65 lbs