August 22nd-27th
Monday 22nd
CONDITIONING:
20 min AMRAP 1 Squat Clean 1 Burpee 2 Squat Cleans 2 Burpees 3 Squat Cleans 3 Burpees 4 Squat Cleans 4 Burpees 5 Squat Cleans 5 Burpees… …continuing to climb the ladder until 20 minutes is up.
Advanced athletes COULD make it a Squat Clean Thruster if desired...but be aware of the extra Overhead work and how it fits with the rest of your week.
Tuesday 23rd
WARMUP:
5 Rounds 30 sec Jump Rope
30 sec Rest
STRENGTH: Every Minute, On the Minute for 4 sets Station 1 (60 sec) - 5 Strict Chinups (Hold your chin OVER the bar for 3 full seconds) Station 2 (60 sec) - 30 second Side Plank
Station 3 (60 sec) - 30 second Side Plank
Station 4 (60 sec) - Rest
CONDITIONING: 10 min AMRAP 10 Push Press 10 Box-Overs
5 Ring Rows or Bar Rows
Weightlifting WOD
Wednesday 24th
CONDITIONING: Every 2 minutes, for 5 sets 4 Deadlifts -NOT "touch and go" 10 Reverse Lunges each leg --Front foot elevated if you're advanced
CONDITIONING: 12 min AMRAP
400 Meter Run 20 Russian Kettlebell Swings 5 Handstand Push-Ups or 10 L-Seated Dumbbell Presses
Thursday 25th
CONDITIONING:
2 min AMRAP Row 300/250 Meters AMRAP Push-Ups before the clock runs out
***Rest 4 minutes between sets. Advanced athletes run to the 100m mark and back after the pushups (you'll only get about 2.5 mins rest)
Repeat 5 more times for a total of 6 AMRAPs (36 minutes total)
Weightlifting WOD
Friday 26th
STRENGTH:
Every 90 sec, for 4 sets Station 1 (90 sec) – 5 Heavy Back Squats Station 2 (90 sec) – 60 sec Plank from Elbows Station 3 (90 sec) – 60 sec "Superman"
Station 4 (90 sec) - Rest
CONDITIONING:
7 min AMRAP 14 Wall Balls 14 V-Ups or Toes To Bar (Stick with V-ups if you feel like your shoulders have had enough this week)
Saturday 27th
Closed today for the Greater Gateway Games in Saint Louis