Week 34: 22 - 26 August

Monday, 22 August

Skill: Muscle-up progression (15 min)

WOD: death by burpee-T2B (15 min)
start with 1 & EMOM add 1

Tuesday, 23 August

Strength: Thruster
EMOM 12 min
2x thruster & 3 tall box jumps

WOD: 'Jackie'
'Jackie'
1000m Row
50x Thrusters @ 45
30x Pullups

Wednesday, 24 August

WOD: partner 25 min AMRAP
Partner A: single arm bottom-up KB hold 90°
While
Partner B: runs 200m
4 Synchronized (both partners) burpee of weight drops below 90°

Thursday, 25 August

Strength: OH squat
3-3-3-3-3-3

WOD: 3km row
Every 90 sec, heavy single arm farmer's carry 20m

Friday, 26 August

WOD: rotating Tabata
3 rounds
1 min BJ
1 min KB Swing
1 min DU
1 min K2E

2 min rest

3 rounds
1 min BJ
1 min KB Swing
1 min DU
1 min K2E

week 33: 15 - 19 August

Monday, 15 August

Strength: Push Press
3-3-3-3-3-3

WOD: 4 RFT
10x Power Clean @ 95/65
10x Thruster
10x Burpee Over Bar


Tuesday, 16 August

WOD: For Time 
50-40-30-20-10
Wall Ball @ 20/14
KB Swing @ 53/35
Box Jumps @ 24/20"


Wednesday, 17 August

Strength: Front Squat
5-5-5-5-5

WOD: 21-15-9
Cal Row
Air Squat
TTB



Thursday, 18 August

Skill: Gymnastic Strength (15 min cap)

Alternating between movements
HS PU  10-9-8-7-6-5-4-3-2-1 
Pullups 1-2-3-4-5-6-7-8-9-10

Core Curcuit (3 Rounds NFT) 
10x crunch
10x leg raises
10x toe touches
10x leg tuck
10x Russian twist


Friday, 19 August

Strength: Deadlift
3-3-3-3-3-3

WOD: For Time
100x alternating KB Snatch @ 53/35
*every 90 sec 2 burpee & 40m sprint

Week 32: 8 - 12 August

Monday, 8 August

Skill: Rowing form
3 rounds of 500m @ consistent pace w/ 2 min rest
1. same pace @ 30 strokes/min
2. " @ 26 s/m
3. " @ 22 s/m

WOD: 15 min AMRAP
250m row
35x Double Under (2:1 singles + 5 burpees)
200m run
35x Double Under (2:1 singles + 5 burpees)


Tuesday, 9 August

Strength: Back Squat
3-3-3-3-3-3

WOD: for Time
25-20-15-10-5
Power Clean @ 95/65
Front Squat
Push Press


Wednesday, 10 August

Warmup: Scap Activation (crawls)

WOD: EMOM (14 min)
odd: 10-12x T2B + 8 lateral jumps
even: 6-8x ring dips + 8 jumping lunge

*focus on quick transitions


Thursday, 11 August

Strength: Snatch
5-5-5-5-5

WOD: 8 RFT
200m run
8x OH Squat
8x Bar-facing burpee


Friday, 12 August

WOD: 8 RFT
10x pullups
10x pushups
10x situps
10x squats

Week 31: 2 - 6 August

Monday, 2 August

Strength: OH Squat
5-5-5-5-5

WOD: 'Running Randy'
3 RFT
400m run
25x Power Snatch


Tuesday, 3 August

WOD: 20 min AMRAP
20x KB Swing
20x T2B
20x single Arm OH KB Lunge
20x HR Pushups
20x DU (3:1 Singles)


Wednesday, 4 August

Strength: Clean
3-3-3-3-3-3

WOD: rowing intervals
3x1000m 
w/3 min rest


Thursday, 5 August

WOD: 'Harvell' Partner up and 2 Rounds For Time of: 11x Rope Climbs (15') or 50 Pull-Ups 200m Buddy Carry 33x Power Cleans (135/95) 400m Buddy Carry 55x Front Squats (135/95) 66x Burpees w/ 1 additional Pushup at the bottom


Friday, 6 August

Strength: Strict Press
1-1-1-1-1-1-1

WOD: 'Karen'
150x wallballs