WEEK of WOD’s 8.16.21-8.21.21

Monday 8.16.21

A. Deadlift

6x2 @85% of 1RM

* Complete a set every 1 minute 30 seconds *

B. For Time:

250 Double Unders

50 Double Dumbbell Thrusters (50s/35s)

* Target time: 10-12 minutes

* Time cap: 15 minutes

* Scaling option 1 (Masters 45+)

For Time:

200 Double Unders

50 Double Dumbbell Thrusters (35s/25s)

* Scaling Option 2 (Beginner)

For Time:

250 Single Unders

50 Wall Ball Thrusters

C.3 sets

100ft Single Arm Overhead Dumbbell Walk (L)

100ft Single Arm Overhead Dumbbell Walk (R)

30 Alternating V-Ups

At Home Option:

EMOM x 20 Minutes:

Min 1: 20 Box Jumps Or Tuck Jumps

Min 2: 20 Glute Bridges

Min 3: Max Reps Air Squats

Min 4: Rest

Tuesday 8.17.21

A. Bench Press

6x2 @85% of 1RM

* Complete a set every 1 minute 30 seconds *

B. For Time:

21-15-9

Clean and Jerks (135/95)

Pull-ups

GHD’s

* Target time: 9-11 minutes

* Time cap: 15 minutes

* Scaling option 1 (Masters 45+)

For Time:

21-15-9

Clean and Jerks (115/75)

Pull-ups

GHD’s (6in riser)

* Scaling Option 2 (Beginner)

For Time:

21-15-9

Alt. Dumbbell Clean and Jerks (light)

Ring Rows

Abmat Sit Ups

C. 3 Sets:

21 Glute Bridges

7 Split Stance Lunge (Elevated rear foot - each side)

7 - 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)

3 sets

100ft Single Arm Overhead Dumbbell Walk (L)

100ft Single Arm Overhead Dumbbell Walk (R)

30 Alternating V-Ups

At Home Option:

5 Sets

AMRAP 2 Minutes

25 Push Ups

Max Plate Hops/Jumping Jacks

-Rest 2 Minutes between sets -

Wednesday 8.18.21

A. Back Squat

6x2 @85% of 1RM

* Complete a set every 1 minute 30 seconds *

B. Every 3:00 (7 sets)

12/10 Calorie Row

12 Toes to bar

12 Burpees

* Target time per set: 1:45 - 2:15 minutes

* Time cap: 2:30

* Scaling option 1 (Masters 45+)

Every 3:00 (7 sets)

10/8 Calorie Row

10 Toes to bar

10 Burpees

* Scaling Option 2 (Beginner)

6 sets

10/8 Calorie Row

10 Hanging Knee raises

10 Up Downs

rest 1:00 between sets

C. Mobility Session

Walk 400m

2 min foam roll hamstrings

2 min roll out calves with a lacrosse ball

1 min child pose

At Home Option:

For Time:

6-12-18-24-18-12-6

Jumping Air Squats

3-6-9-12-9-6-3

Burpees

Thursday 8.19.21

A. Shoulder Press

6x2 @85% of 1RM

* Complete a set every 1 minute 30 seconds *

B. Teams of 2

3 sets

16/12 Cal Echo Bike

20 Synchro Hand Release Push-ups

20 Sandbag over box (48/42) (150/100)

-Rest 2:00 between sets-

*Teams have one bike and will each ride 16/12 Cals

*Sandbag reps are split

* Target time each set: 3:30-4:30 minutes

* Time cap each set: 5 minutes

* Scaling option 1 (Masters 45+)

Teams of 2

3 Rounds

14/10 Cal Echo Bike

20 Synchro Hand Release Push-ups

20 Sandbag over box (42/36) (100/70)

-Rest 2:00 b/t rounds-

* Scaling Option 2 (Beginner)

Teams of 2

3 Rounds

12/10 Calorie Assault Bike

20 Synchro Bar Push-ups

20 Power Cleans (light)

-Rest 2:00 b/t rounds-

C.3-5 sets

10 Dumbbell Bench

10 Ring Rows

5 Tempo Goblet Squats (Slow and Controlled)

10 Hip Extensions

At Home Option/ Bonus Workout:

10 Rounds:

* Alternate rounds with a partner (5 rounds each)

20 Dumbbell Snatches Or Plate Ground to Overhead

20 Stepback Lunges (50/35) or Bodyweight

15 Hand Release Push Ups

**If you don't have a partner, rest 1:1 b/t rounds.

Friday 8.20.21

A. For Time:

200m Run

30 Box Jump Overs (24/20)

200m Run

20 Squat Snatch (115/85)

200m Run

10 Muscle Ups or 15 Burpee Pull-Ups

200m Run

20 Squat Snatch (115/85)

200m Run

30 Box Jump Overs (24/20)

200m Run

* Target time: 14-16 minutes

* Time cap: 20 minutes

* Scaling option 1 (Masters 45+)

200m Run

30 Box Jump Overs (20/16)

200m Run

20 Squat Snatch (95/65)

200m Run

10 Bar Muscle Ups or 15 Burpee Pull-Ups

200m Run

20 Squat Snatch (95/65)

200m Run

30 Box Jump Overs (20/16)

200m Run

* Scaling Option 2 (Beginner)

200m Row

30 Step Ups (24/20)

200m Row

20 Alternating Dumbbell Snatch

200m Row

15 Burpee Jumping Pull-Ups

200m Row

20 Alternating Dumbbell Snatch

200m Row

30 Step Ups (24/20)

200m Row

C. Cooldown

Muscle Up practice with Coach (check in and tweak techniques)

Mobility Session

Lat Stretch on Wall

Hamstring stretch

child pose

At Home Option:

2 Sets:

AMRAP 7:00

30 Air Squats

20 Alternating Leg V-Ups

-Rest 3:00 B/T Sets-

Saturday 8.21.21

Teams of 2

For time:

2000/1750m Row

100 Handstand Push-Ups

25ft. back-rack walking lunge (155/105) (each)

25ft. front-rack walking lunge (155/105) (each)

25ft. overhead walking lunge (155/105) (each)

* Target time: 15-17 minutes

* Time cap: 22 minutes

* Scaling option 1 (Masters 45+)

Teams of 2

1750/1500m Row

75 Handstand Push-Ups

25ft. back-rack walking lunge (135/95) (each)

25ft. front-rack walking lunge (135/95) (each)

25ft. overhead walking lunge (135/95) (each)

* Individual Option

For time:

600m Row

50 Handstand Push-Ups

25ft. back-rack walking lunge (155/105) (each)

25ft. front-rack walking lunge (155/105) (each

At Home Option:

4 rounds

400m Run

30 Sit ups

20 Stepback Lunges (Total)