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

Week 30: 25 - 29 July

Monday, 25 July

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

WOD: Tabata
4 min alternating:
split squats
box jumps

2 min rest 

4 min alternating:
exploding step-up
air squats


Tuesday, 26 July

Skill: Handstand Progression (10 min)

WOD: for time:
100x burpee pullups
*every 2 min starts w/40m sprint


Wednesday, 27 July

WOD: AMRAP 20
10x Man-maker
50x Double Unders
20x KB Swing
200m Run


Thursday, 28 July

Strength: Snatch
3x EOMOM:
2x Hang Power Snatch
2x Power Snatch

then: 

3x EOMOM
3x Squat Snatch

WOD: 'Jeremy'
21-15-9
OH Squat
Burpee


Friday, 29 July

Skill: Box Jumps
EMOM (14 min)
even: 5x high!!!
odd: 10x lateral

Core: GHD
3 rounds, NFT
15x back extension
15x GHD Situp
15x Hamstring Curls

Week 29: 18 - 22 July

Monday, 18 July

Skill: Tabata alternating hollow hold/superman hold

8 min: 20 sec work/10 sec rest, alternating between movements

WOD: 10-9-8-7-6-5-4-3-2-1

Pullups

Box Jumps

T2B

KB swing

Burpee

Tuesday, 19 July

Skill: Clean & Jerk EOMOM (12 min)

1x Power Clean

2x Front Squat

1x Push/Split Jerk

WOD: 'Grace' for time:

30x Clean & Jerk

Wednesday, 20 July

Skill: agility Ladder drills

WOD: 5 rounds, 1 min stations:

1. body drag

2. single arm suitcase carry

3. plate overhead lunge walk

Thursday, 21 July

WOD: 2 RFT

800m Run

50x Wallballs

100 Double Unders (2:1 singles)

50x Wallballs

Friday,  22 July

Strength: Deadlift

5-5-5-5-5

WOD: EMOM (14 min) 

Odd: 8x Deadlift @ 225/155 + 40m sprint (down&back)

Even: 8x box jumps @ 30/24" + 40m sprint (down&back)

Week 28: 11 - 15 July

Monday, 11 July

Skill: Handstand pushup progression, scaling (10 min)

WOD: 5RFT
5x HSPU
10x Pullups
15x Wallballs
20x Jumping Lunges
200m run


Tuesday, 12 July

Strength: Deadlift
2-2-2-2-2-2-2

WOD: For Time
3k row


Wednesday, 13 July

Skill: Double Unders (10 min)

WOD: 4RFT
50x Double Unders
40x(total) KB Snatch @ 53/35
30x situps
20x Goblet Squats
10x HR Pushup


Thursday, 14 July

WOD: For Time
Power Clean @ 135/95 & Over-bar Burpee
1+1
2+2...
...19+19
20+20


Friday, 15 July

Strength: OH Squat
3-3-3-3-3

WOD: For Time
600m run
...then 21-15-9
P. Snatch @ 95/75
T2B
...then 600m run