WOD #1 – 20 min
5 Rds
Shoulder Press x 2
Push Press x 3
Push Jerk x 4
Rest 2 min between rounds
WOD #2 – For Time
3 rds
Sit-up x 50
Wall Ball x 25 (20/14)
Gymnastics:
Pull-up x 10 (1 rd)
Accessory:
Barbell Curl x 15 (4 rd)
Month: August 2016
Tuesday – 8/30/16
Open Gym – 6:30 to 8:00 AM
Make up a WOD or work on a weakness!
Monday – 8/29/16
WOD #1 – 15 min
5 Rds
Back Squats x 5 (225/135)
Kettle Bell Swing (Am) x 10 (55/35)
WOD #2 – For Time
5 rds
Toes 2 Bar x 6
Dumbbell Hang Snatch x 8 (Alt Arms 4 ea)
Wall Ball x 10 (20/14)
Gymnastics:
Ring Dip x 6 (3 rd)
Chest 2 Bar x 6 (3 rd)
Accessory:
Bench Press x 5 (190/90) (3 rd)
Tricep Extension x 10 (3 rd)
Bent over Dumbbell Flies x 10 (3 rd)
Sunday – 8/28/16
WOD #1 – For Time
10 Rds
Power Cleans x 5 (155/85)
Walking Lunge x 10
WOD #2
NA
Gymnastics:
Ring Dip x 6 (3 rd)
Chest 2 Bar x 6 (3 rd)
Accessory:
Barbell Curl x 15 (4 rd)
Upright Row x 10 (3 rd)
Dumbbell Floor Press x 10 (3 rd)
TGIF! – 8/26/16
Friday – 8/26/16
WOD #1 – For Time
Hero WOD DVB
Run 1 mile with 20/14 lb medicine ball
8 rounds of:
Wall Balls x 10
Rope Climb x 1
Run 800 meters with 20/14 lb medicine ball
4 rounds of:
Wall Balls x 10
Rope Climb x 1
Run 400 meters with 20/14 lb medicine ball
2 rounds of:
Wall Balls x 10
Rope Climb x 1
Post time to board
WOD #2
NA
Gymnastics:
Ring Dip x 6 (1 rd)
Chest 2 Bar x 6 (1 rd)
Accessory:
Barbell Curl x 15 (4 rd)
Thursday – 8/25/16
WOD #1 – For Time
Power Squat Clean x 10 (135/75)
Sit-up x 50
Power Squat Clean x 8 (135/75)
Sit-up x 40
Power Squat Clean x 6 (135/75)
Sit-up x 30
Power Squat Clean x 4 (135/75)
Sit-up x 20
Power Squat Clean x 2 (135/75)
Sit-up x 10
Post time to board
WOD #2
NA
Gymnastics:
Handstand Hold x 30 sec (2 rd)
Hanging “L” x 15 sec (1 rd)
Accessory:
Barbell Curl x 15 (4 rd)
Wednesday – 8/24/16
WOD #1 – 15 min
5 rds
Deadlift x 3
Post load to board
WOD #2 – For Time
5 rds
Thruster x 10 (95/65)
Kettlebell Swing x 10 (55/35)
Box Jump x 10 (24/20)
Gymnastics:
Ring Dip x 10 (1 rd)
Chest 2 Bar x 10 (1 rd)
Accessory:
3 rd (Alternate)
Bench Press x 5
Pull-up x 6
Tuesday – 8/23/16
Open Gym – 6:30 AM to 8:00 AM
Make up a WOD or work on a weakness!
WORK HARD!
Monday – 8/22/16
WOD #1 – 15 min
5 rds
Power squat clean x 3
WOD #2 – Continue until 3 rds cannot be completed in 3 min
3 rds at every interval
0:00 to 3:00
Pull-up x 3
Push-up x 6
Squat x 9
3:00 to 6:00
Pull-up x 4
Push-up x 8
Squat x 12
6:00 to 9:00
Pull-up x 5
Push-up x 10
Squat x 15
9:00 to 12:00
Pull-up x 6
Push-up x 10
Squat x 18
Etc…
Gymnastics:
Ring Dip x 10 (1 rd)
Chest 2 Bar x 10 (1 rd)
Accessory:
Hammer Curl Press x 10 (3 rd)
Upright row x 10 (3 rd)
Sunday – 8/21/16
WOD #1 – For Time (20 min time cap)
1 rd
Squats x 100 (135/85)
Front Squat x 50
Back Squat x 50
At every break in your squats do the following
Overhead weighted box Step-ups x 10 (45/25)
Hanging dumbbell snatch x 10 (5 ea arm) (65/35)
WOD #2 – 10 min
AMRAP
Kettlebell Swing (American) x 10 (55/35)
Wall ball x 10 ( 20/14)
Gymnastics:
Ring Dip x 10 (1 rd)
Chest 2 Bar x 10 (1 rd)
Accessory:
Barbell Curl x 15 (4 rd)