Programming: August 8th - 12th, 2022

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



Every 45secs for 3 mins:

Beat Swings


Handstand Push Ups


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



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



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


Strength: L Sit Hold

3x Max Hold


Rest as needed between effort


WOD:3min AMRAP x 3 Rounds


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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