Wods

Programming for Monday, August 28 to Saturday, September 2

26/08/2017

Monday, August 28

Warmup:
2 Rounds
15 Calorie Row
10 Squat Press Outs
10 Shoulder Taps
5 Sumo Inch Worms
+
2-3 Sets of 7 Thrusters

 

WOD:
3 minute AMRAP
21 Calorie Row
21 Burpees
Max Thrusters (65/45)
3 minute AMRAP
18 Calorie Row
18 Burpees
Max Thrusters (75/55)
3 minute AMRAP
15 Calorie Row
15 Burpees
Max Thrusters (95/65)
3 minute AMRAP
12 Calorie Row
12 Burpees
Max Thrusters (115/75)
*Rest 3 minutes between each.

 

Boot Camp:
4 Rounds
:40s On & :20s Off
Row
Burpees
KB Goblet Step Up
Rest

 

Tuesday, August 29

Warmup:
400m Run
2 Minutes Jump Rope
+
2-3 Sets of 5 Clean & Jerks

 

Part 1:
10 Minutes EMOM
1 - 10 Presses (Right)
2 - 10 Presses (Left)

 

Part 2:
3 Rounds For Time
400m Run
15 Clean & Jerks (115/75)
75 Double Unders

 

Boot Camp:
3 Rounds
400m Run
15 Strict Presses
150 Singles

 

Wednesday, August 30

Warmup:
200m Run
200m Med Ball Run
:20s Supinated Bar Hang
10 T2B
10 KB Swings

 

Part 1:
3 Sets
100m Single Arm Farmer's Carry

 

Part 2:
15-10-5
KB Swings (70/53)
T2B
. . . then. . .
800m Med Ball Run
. . . then. . .
5-10-15
KB Swings
T2B

 

Boot Camp:
15 minute AMRAP
400m Med Ball Run
. . . then. . .
3 Rounds
10 GT2B
15 KB Swings

 

Thursday, August 31

Warmup:
2 Rounds
1 Minute Bike or Row
:20s Samson Stretch
10 Front & Side Leg Swings
5 Pause Wall Balls
+
3-4 Sets of 8 Deadlifts

 

WOD:
2 Rounds For Time
25 Deadlifts (185/115)
50 Wall Balls (20/14)
75/50 Calorie Bike or Row

 

Boot Camp:
3 Rounds
1 Minute Wall Balls
1 Minute KB SDHP
1 Minute Situps
1 Minute Bike
1 Minute Rest

 

Friday, September 1:

Warmup:
2 Minute Row
2 Minute Jump Rope
20 Spidermans (Groiners)
10 Box Jumps
5 Burpees

Part 1:
10 Minutes EMOM
1 - 10 Goblet Step Ups (Right)
2 - 10 Goblet Step Ups (Left)

 

Part 2:
3 Rounds For Time
500m Row
12 Burpees
21 Box Jumps (24/20)
*Step down only.

 

Boot Camp:
8 Minutes EMOM
1 - 10 Gobet Step Ups (Right)
2 - 10 Goblet Step Ups (Left)
. . . then. . .
8 Minutes EMOM
1 - 10 Calorie Row
2 - :40s Plank

 

Saturday, September 2

Warmup:
400m Run
10 Pushups
10 Air Squats
+
WOD Prep

 

WOD:
Compare to 6/17/17
Minutes 0-7
800m Run
Max Clean & Jerks (135/85)
. . . Rest 3 minutes. . .
Minutes 10-17
800m Run
Max Power Snatches (115/75)
. . . Rest 3 minutes. . .
Minutes 20-27
800m Run
Max Thrusters (95/65)

 

Boot Camp:
15 minutes
800m Run
. . . Then. . .
AMRAP
15 Pushups
10/8 Calorie Bike
15/12 Calorie Row