Wods

Programming for Monday, August 7 to Saturday, August 12

05/08/2017

Monday, August 7

Warmup:
3 Rounds
10 Calorie Bike or Row
5 Pushups
10 Air Squats
5 Sumo Inch Worms
+
3-4 Sets of 6 Power Cleans

WOD:
5 minute AMRAP
7 Rounds
3 Power Cleans (115/75)
6 Pushups
9 Air Squats
AMRAP Bike or Row
5 minute AMRAP
6 Rounds
3 Power Cleans (135/85)
6 Pushups
9 Air Squats
AMRAP Bike or Row
5 minute AMRAP
5 Rounds
3 Power Cleans (155/105)
6 Pushups
9 Air Squats
AMRAP Bike or Row
*Rest 5 minutes between each.

Boot Camp:
15 minute AMRAP
6 Calorie Bike
9 Russian KBS
12 Plank to Pushups
15 Air Squats

 

Tuesday, August 8

Warmup:

800m Run
40 Butt Kicks
40 High Knees
20 Samson Lunges
10 Front & Side Leg Swings

Part 1:
Run 1 mile for time.

Part 2:
9 minute AMRAP
6 Strict Chinups
9 Front Squats (135/85)

Boot Camp:
4 Rounds
400m Run
12 Chinups
12 Goblet Squats

 

Wednesday, August 9

Warmup:
2 Rounds
1 Minute Row
1 Minutes Jump Rope
6 Shoulder Passes (Each Pos.)
6 Pullups
6 Box Jump Overs
+
2-3 Sets of 10 DB or KB Snatches

WOD:
22-16-10
DB or KB Snatches
Calorie Row
. . . Immediately Into. . .
22-16-10
Box Jump Overs (24/20)
Pullups

Boot Camp:
3 Rounds
1 Minute Row
1 Minute Box Jump Overs
1 Minute Ring Rows
1 Minute Plank
1 Minute Rest

 

Thursday, August 10

Warmup:
400m Run
20 Lateral Banded Step Overs
400m Med Ball Run
20 Lateral Banded Step Overs
100m Single Arm Farmer's Carry

Partner WOD:
5 Alternating Rounds Each
100m Single Arm Farmers Carry
200m Med Ball Run
200m Run

Boot Camp:
15 minute AMRAP
100m Single Arm Farmers Carry
200m Run
20 Situps

 

Friday, August 11

Warmup:
2 Rounds
1 Minutes Jump Rope
5 Wall Balls
5 Box Jumps
5 T2B
5 Burpees
5 C2B
+
2-3 Sets of 5 reps of each Barbell Movement.

WOD:
20 minute AMRAP
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 T2B
30 Burpees
30 C2B Pullups
20 Power Cleans (115/75)
20 Push Jerks (115/75)
10 Power Snatches (115/75)
10 Ring Muscle-Ups

Boot Camp:
100 Singles
80 Air Squats
60 GT2B
40 Ring Rows
20 Dips

 

Saturday, August 12

Warmup:
3 Rounds
15 Calorie Row
10 Hand Release Pushups
10 Situps
5 Standing Shoulder Passes

Part 1:
15 minutes to build to a 6RM Bench Press

Part 2:
10 minute AMRAP
3,3. . . 6,6. . . 9,9. . .
Calorie Row
Hand Release Pushups

Boot Camp:
15 minute AMRAP
3,3,3. . . 6,6,6. . . 9,9,9. . .
Calorie Row
Hand Release Pushups
Situps