Programming: August 15th -19th, 2022

August 16, 2022
Programming: August 15th -19th, 2022

Programming: August 15th - 19th, 2022

Monday, August 15th, 2022

Warm Up
: 8 min AMRAP of:

20Jumping Jacks

10 Side Lunges

10Alternating Supermans


10 Couch Stretches

Strength: Front Squat


Back Squat



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


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


10 Lunge+ Twists

--then: 2min Foam Roll


Strength: Double DB 1-Leg Deadlift



WOD:2min AMRAP X 5 Rounds

3 Double DB Deadlifts 100/70 lbs




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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