August 8th-13th

Monday 8th

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WARMUP:​

STRENGTH:

Every 3 mins, for 18 mins

Sumo Deadlift

Seated Box Jumps *Set 1 – 6 reps each *Set 2 – 4 reps each *Set 3 – 2 reps each *Set 4 – 6 reps each *Set 5 – 4 reps each *Set 6 – 2 reps each

CONDITIONING:

8 min AMRAP

10 Deficit Pushups

15 Kettlebell Swings

**Use two bumper plates for deficit push ups. The goal is to get a pec stretch at the bottom of each rep.

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Tuesday 9th

WARMUP:

Barrel Sprints

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STRENGTH:

4 Sets

"Bootheel Box Steps"-6 each leg

(Nothing taller than the bottom of your knee)

CONDITIONING:

For Time: 2 minutes on Airdyne Bike or Rower 50 Double-Unders Run One Lap 20 Toes to Bar or V-Ups

20 Push Presses

Weightlifting WOD

Wednesday 10th

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WARMUP:

Face Pulls

High Pulls

Snatch Grip Press behind the neck

STRENGTH:

Three sets of: 5 Thrusters practicing Leg/Body drive, being careful not to press early with fingers

**Rest 2 minutes

CONDITIONING: 12 min AMRAP 12 Wall Balls 6 "Hockey Grip" Pull-Ups

Thursday 11th

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CONDITIONING:

Team WOD​ For Time: Share the work however you like Row 100 Calories 100 Ring Dips 100 Burpee Plate Jumps

Weightlifting WOD

Friday 12th

STRENGTH:

3 Sets

​8 Wide Grip Bench Press

8 Strict Chinups​

8 Narrow Grip Pushups

8 Ring Rows

CONDITIONING:

Run 3 laps for time

*Rest 5 mins

Run 2 laps for time

*Rest 5 mins

Run 1 lap for time

(Scale appropriately for your running ability)

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Saturday 13th

Weightlifting WOD at 8:00am​

CrossFit WOD at 9:30. Sign up in Zen Planner like normal if you plan to attend either one.

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