Programming: August 29t – September
Monday, August 29th, 2022
Warm up: 6 mins of:
30secJump Rope
20Penguin Jumps
5 ATYIs5/2.5 lbs
10 Pvc Front Rack Stretches
5 PVC Strict Press
5 PVC Push Press
5 PVC Push Jerks
Strength: Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
WOD:3min AMRAP x 2 Rounds:
3 Push Jerks 185/125 lbs
20Unbroken Double Unders
Rest 1min between each cycle.
For each cycle restart the AMRAP
Tuesday, August 30th, 2022
Warm up: 3 Rounds
30 sec WORK | 15 sec REST
Row Calorie
Mule Kicks
Air Squat
Box Step-up
Scorpion Stretch
WOD: For time:
50 Row Calories
50Russian KB Swings 53/35 lbs
50 Wall Balls 20/14 lbs
50 KB Box Step-up 53/35 | 24/20 in
At the2min mark, 5 Burpees every 2min until reps complete
No Equip/BW Mods: For Time
200m Run x 4
50 3secPause Glute Bridges
50 DB/KB Thruster OR 75 Jump Squat
50Lunges OR 75 BW Step Ups
Wednesday, August 31st, 2022
Warm up: For quality:
10 Hollow Rocks
10Supermans
10 Scap Push-ups
10 Scap Pull-ups
10 Beat Swings
5Jumping Pull-ups
10 PVC Pass Throughs
10Behind-Neck Snatch Grip Press + Snatch Balances
10 PVC Good Mornings
10 PVC Snatch 20sec Hold in Bottom Position
Strength: Squat Snatch
Warm Up:3-3 Working: 3-3-3-3-3
DB/Light:1-Arm Alt DB Squat Snatch
OR 1-ArmAlt DB Snatch + OH Squat
2-4 Reps Each Arm x 7-9 Sets
Bodyweight:
8 Squat Jumps & 5 Pike Push Ups
x 8-10Sets
Snatch Complex = 1 Snatch
+ 1 OH Squat + 1 Hang Squat Snatch
WOD: For time:
12Pull-ups
1 Snatch Complex 95/65 lbs
10Pull-ups
1 Snatch Complex 95/65 lbs
8Chest-to-bar Pull-ups
1 Snatch Complex 115/75 lbs
6Chest-to-bar Pull-ups
1 Snatch Complex 115/75 lbs
4 Bar Muscle-ups
1 Snatch Complex 135/95 lbs
2 Bar Muscle-ups
1 Snatch Complex 135/95 lbs
No PU Bar: Push Ups – Plyo Push Up - Burpee
Thursday, September 1st, 2022
Warm up: 8 min AMRAP of:
10 High Knees
10 Box Step-ups 30/24 in
10 Pike Shoulder Taps
30sec Plank Hold
10 Mule Kick Get Ups
10Donkey Kicks
Skill Work: For quality:
10minHandstand Walk Practice
WOD:20 min AMRAP of:
5Handstand Push-ups
10 Box Jumps 24/20 in
15 AbMat Sit-ups
200m Run OR 1min Cardio
No Box:
10 Broad Jumps OR 10 Lunges
Friday, September 2nd, 2022
Warm up: 2 Rounds For Quality:
10 Sumo Squats
10Narrow Squats
10Reverse Lunges
10Plank-to-Push-ups
10Active Pigeons
1minFoam Roll
Strength: Sumo Deadlift
Warm Up:4-4 Working: 4-4-4-4-4-4
DB Mods: Sumo Deadlift
6-8 Reps x 8-10 Sets
BW Mods: Sumo Squats
12-15Reps x 10 Sets
WOD:5 min AMRAP of:
10 Sumo DL High-pulls 75/55 lbs
8/6Push-ups
10Alternating Pistols
Bodyweight:
10 Sumo DL High Pulls = 10 Sumo Squat Jumps
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