August 22nd-27th

Monday 22nd

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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.

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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

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Weightlifting WOD

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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)

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Weightlifting WOD

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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

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