Week of Aug 27th

Week of Aug 27, 2018

Week 2 of 4 - NEW strength set “volume"

Monday:

Strength: Squat Cleans - complete 20 reps at the same weight
WOD:
1000m row
20 DB Reverse Lunges (50/30)
20 TTB
Fitness:
8000m row
20 DB Reverse Lunges (30/20)
20 Knee Raises

Tuesday:

Strength: Deadlift 10 x 3
WOD: 3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

Wednesday:

Strength:  Snatch - complete 15 reps at the same weight
WOD: 3 rounds
500m run
3 rounds Cindy
3 Clean and Jerk (RX+155/105; RX 135/95)
Fitness:
500m run
3 rounds Cindy
3 Clean and Jerk (75/55)

Thursday:

Strength: “Get your Goat” - Pick a weakness and let’s work on it for the next four weeks! Get that Goat!
WOD:
1 mile run
25 KBS (24/26)
25 Box jumps (24/20)
25 Burpees
1 mile run

Friday:

Strength: Bench 10x3 w 3 pullups each round
WOD:
50-40-30-20-10 WBS (20/14) & Double Unders
5-4-3-2-1 Rope Climbs
Fitness:
50-40-30-20-10 WBS (20/14)
100-80-60-40-20 Single Unders
8-7-6-5-4 Pull-ups

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