Programming: August 15th - 19th, 2022
Monday, August 15th, 2022
Warm Up: 8 min AMRAP of:
20Jumping Jacks
10 Side Lunges
10Alternating Supermans
10Push-ups
10 Couch Stretches
Strength: Front Squat
2-2-2-2-2
Back Squat
4-4-4-4-4
DB/Light: Front Squat
4-6 Reps x 6 Rounds
5-7 Reps x 6 Rounds
Bodyweight: Jumping Squats
10 Reps x 12 Sets
WOD: For time:
21 Back Squats 95/65 lbs
15 Front Squats 95/65 lbs
9 Burpee Over Bars
DB Mods: For Time
40 DB Squats
9Burpees Over the DB
BW: For Time
50Jumping Squats
10Burpees
Tuesday, August 16th, 2022
Warm Up: 2 Rounds Of:
300m Run OR 90sec Cardio
10 PVC Pass Throughs
10 Beat Swings
10 Fire Hydrants
5 Snatch Grip High Pull 45/35 lbs
5 Hang Power Snatch 45/35 lbs
5 Power Snatch 45/35 lbs
WOD: For time:
800m Run OR 4min Cardio
--then: 7-5-3 reps of:
Ring Muscle-up
Power Snatch 135/95 lbs
--Then:800m Run OR 4min Cardio
--Then:7-5-3 reps of:
Ring Muscle-up
Power Snatch 135/95 lbs
--Then:800m Run OR 4min Cardio
Intermediate: Ring Dips
Scaled: Dips & Pick Load
Wednesday, August 17th, 2022
Warm up: 3 Rounds of:
10 Mule Kicks
10Straight Leg Sit-ups
10 Good Mornings
10Thread-the-Needles
10 Lunge+ Twists
--then: 2min Foam Roll
Strength: Double DB 1-Leg Deadlift
6-6-6-6-6-6-6
WOD:2min AMRAP X 5 Rounds
3 Double DB Deadlifts 100/70 lbs
6Sit-ups
9Push-ups
1minRest Between Rounds.
Restart AMRAP After Each Round.
Thursday, August 18th, 2022
Warm up: 3 Rounds
30secWORK | 15sec REST
Bike Calorie
Air Squat
Pike Push-up
Alt DB Hang Clean 35/20 lbs
Strength: Every 45 secs x 4 Rounds
4 KB Clean & Press pick load
Every 45secs x 4 Rounds
3 Bike Calories
Every 45secs x 4 Rounds
5 Double Double Wall Balls
WOD: For time:
50 Bike Calories
50Double KB Push Press 35/26
50 KB Leg Lift Overs
50 Wall Balls 20/14 lbs | 11/10 ft
Friday, August 19th, 2022
Warm Up: Every 45sec x 9min
30 Vertical Jumps
10 Calf Raises
7 Bench Dips
7 Beat Swings
Strength: Every 90sec x 18min
Alternating Between:
7/5Strict Pull-ups
7/5Strict Ring Dips
7/5Strict Handstand Push-ups
WOD:15 mins AMRAP of:
1 Round Of Mary
(5 HSPU| 10 Alt Pistols | 15 Pull Ups)
50Double Unders
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