Programming: August 8th - 12th, 2022

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August 8, 2022
Programming: August 8th - 12th, 2022

Programming: August 8th - 12th, 2022

‍Monday, August 8th, 2022

Warm up: 2 Rounds of:

200m Run OR 1min Cardio

10Samson Stretches

10 Dive Bomber Push-ups

10Hollow Rocks

10Supermans

Strength/Skill:

Every 45secs for 3 mins:

Beat Swings

Then:

Handstand Push Ups

Then:

Power Cleans


Rx WOD: 20 min AMRAP of:

12Handstand Push-ups

8 Bar Muscle-ups

4 Power Cleans 205/135 lbs

 

Intermediate WOD:  20 min AMRAP:

12Handstand Push-ups

8 Pull Ups

4 Power Cleans 185/115 lbs

 

Scaled WOD:  20 min AMRAP:

12 HSPU(Progression)

8 Pull Up (Progression)

4 Power Cleans pick load

Tuesday, August 9th, 2022

Warm up: 7 mins of:

10 Around-the-World 20/14 lbs

5x (1Inch Worm + 1 Push-up

+ 1 Wide Push-up

+ 2Scorpion Stretch Each Side)

10 Chest Openers

10 Standing Quad Stretches

10 Windmills

Strength: Bench Press

3-3-3-3-3-3

Then:

2min Max Reps Bench Press

@ 50% of1 Rep Max

 

No Rack: Floor Press

 

WOD:8 min AMRAP of:

6 Med Ball Burpee Toss

8 Med Ball Russian Twists

10 Med Ball Sit-up Throws

 

No Med Ball:  Use DB OR Plate



Wednesday, August 10th, 2022


Warm up:
For quality:

50m Arms Only Row

50m Hips& Arms Only Row

50m Slow Row

50m Fast Row

10 Pigeon Pose On Box

10 Russian Baby Makers

10 Med Ball Ground-to-OH

5 Med Ball Squat Jumps

3minFoam Roll

Then: Fishing Game on Rower

 

No Rower?:

Sumo DL High Pulls w/ DB OR Barbell

Fish Game: 10sec WORK | 10sec REST x 8 Rounds

 

Skill:4 Rounds of:

20secWORK | 20sec REST

Tall Box Jump

 

No Box: Broad Jump

 

WOD:4 Rounds

2 mins each for Max Reps of:

100m Row

Max Reps in remaining time

Wall Balls 20/14 lbs

--then: 2min x Max Reps of:

20 Box Jumps 24/20 in

Max Reps in remaining time Ab Mat Sit-ups

2minREST

 

No Med Ball/Row/Box:  

100m Row= 12 Sumo DL High Pull

Wall Balls = DB/Plate Thruster

Box Jumps = Broad Jumps



Thursday, August 11th, 2022

Warm up: 3 rounds of:

20 Jump Ropes

4 4Corner Drills

30secAnkle Stretch

--then: 3 rounds of:

5 PVC Shoulder Pass Throughs

5 Behind Neck Strict Press

5 PVC Overhead Squats

5 PVC Snatch Balances

 

Strength: Overhead Squat

Warm Up:5-5 Working: 5-5-5-5-5

 

DB/Light: Overhead Squat

4-7 Reps Each Arm x 8-9 Rounds

 

WOD:4 rounds for time of:

20 Power Snatch 95/65 lbs

50Double Unders

 

DB Only Modification: 4 Rounds

15 DB Snatch (Each Arm)

50Vertical Jumps



Friday, August 12th, 2022

Warm up: For time:

400m Run OR 2min Cardio

Line Drills

Mobility

Strength: L Sit Hold

3x Max Hold

 

Rest as needed between effort

 

WOD:3min AMRAP x 3 Rounds

4Toes-to-bars

4 Alt DB Clean 70/50 lbs

4 Alt DB Lunge 70/50 lbs

 

Rest 1min between each cycle.

For each cycle restart the AMRAP.

Then:400m Run

Then:3 more Rounds of AMRAP

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