Monday, August 30

WOD

25 min AMRAP

“If you don’t know, now you know”

400m Run

10 Toes to Bar

10 Clean and Jerk

10 Burpees

*C&J @ 135/95

Tuesday, August 31

Bench Press

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

*Warm up to a heavy 6 rep. Increase weight as able.

WOD

“Conway”

21 - 18 - 15 - 12 - 9 - 6 - 3

Wallballs

Kettlebell Swing

*WB @ 20/14 lbs, KB @ 53/35 lbs

Wednesday, September 1

Hang Power Clean

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

*Warm up to a heavy 4 rep, increase weight as able.

WOD

“Nacho date”

21 - 15 - 9

Overhead Squat

Burpee over the bar

Box Jump

*OS @ 95/65 lbs, Box @ 24/20'“

Thursday, September 2

WOD

"It’s the climb”

10 Thrusters

20 Pullups

30 Hang Kettle Bell Snatch (alternate, athlete preference)

40 Hang Power Snatch

50 Russian Twist (with plate or med ball)

60 Sit-ups

70 Air Squats

80 Walking Lunge

90 Double Unders

*Barbell @ 95/65 lbs

Friday, September 3

Back Squat @ 85% of 1 rep max

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

*If you do not know your 1 rep max, work up to a heavy set of 3.

WOD

“We don’t have a cat”

3 Rounds for time

10 Front Squats

5 Hand Stand Push-ups

15 Wallball

400m Run

*FS @ 135/95 lbs, WB @ 20/14 lbs.

Saturday, September 4

WOD

3 Rounds for time

“Hairy”

800m Run

15 Deadlift

25 Double Unders

*Deadlift @ 225/185 lbs