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8/13/21

Strength: 4×4Front Squats @80-85% of 1RM WOD: “Ellen”3 RFT20 Burpees21 Alt. DB Snatches (50/35)12 DB Thrusters (2×50/35) 15 MIN CAP

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8/12/21

Strength: Strict Press (Building)2×62×42×2 WOD: On a 10 minute Clock:5 rounds10 Push Press (115/75)8 T2BInto…Max Calories on Bike in Time Remaining(Score is Total Calories)

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8/11/21

Accessory Work: Tabata (8 rds, :20 on, :10 off)V-Ups WOD: EMOM X 12Minute 1: 50 Double UndersMinute 2: 3 Wall Walks

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8/10/21

WOD: 4 RFT800m run5 Squat Cleans (155/105) 28 MIN CAP

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8/9/21

Strength: 4×3Floor Press @ Moderate Weight (Deload Week) WOD: EMOM X 15Minute 1: 15 Push-UpsMinute 2: 8 Strict Pull-upsMinute 3: 20 Air Squats

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8/8/21

Strength: 4X10Tempo DBL KB Deadlift (2221) WOD: AMRAP X 1530/25 Cal Row12 Single KB Straight Leg Deadlift (70/53)12 Dips on Rower

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8/7/21

WOD: For Time w/ a Partner120 Cal Bike200 Double Unders100 Pull-Ups200 Double Unders120 Cal Bike 32 MIN CAP

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8/6/21

Strength: Strict Press (Building)2×82×62×4 WOD: AMRAP X 98 DB Clean and Jerks (50/35)16 Goblet Lunges

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8/5/21

WOD: Every 4 mins x 5 sets200m run20 American KB Swings (53/35)20 SDHP

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8/4/21

WOD: Every 4 mins x 5 sets200m run20 American KB Swings (53/35)20 SDHP

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