Week of Aug 20

Week of Aug 20, 2018

Week 1 of 4 - NEW strength set

Monday:

Strength: Squat Cleans - complete 20 reps at the same weight
WOD: 3 rounds - 15min time cap
75 Double Unders
50 WBS (20/14)
25 KBS (32/20)
Fitness:
150 Single Unders
50 WBS (14/10)
25 KBS (16/12)

Tuesday:

Strength: Snatch - complete 15 reps at the same weight
WOD:
2km Run
20 Box jumps
2km Run

Wednesday:

Strength: Deadlift 10 x 3
WOD: “Chelsea”
Every min for 30 min:
5 pullups
10 pushups
15 air squats

Thursday:

Strength: “Get your Goat” - Pick a weakness and let’s work on it for the next four weeks! Get that Goat!
WOD: “The Ghost”
6 Rounds:
1:00 - Row for Cals
1:00 - Burpees
1:00 - Double Unders
1:00 - Rest

Friday:

Strength: Bench 10x3 w 3 pullups each round
WOD: 4 Intervals for time with 3 min rest between each, athlete keeps track of time - score total time
400m Sprint
20 Hang Power Cleans (95/65)
20 Push Press
Fitness:
200m Sprint
20 Hang Power Cleans (65/45)
20 Push Press

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