WEEK of WOD's 8.23.21-8.28.21

Monday 8.23.21

A. Back Squat

4x6 @80%

* Complete a set every 2 minutes

B. For Time:

25 Toes to Bar

400m Run

25 Toes to Bar

800m Run

25 Toes to Bar

400m Run

* Target time: 12-14 minutes

* Time cap: 16 minutes

* Scaling option 1 (Masters 45+)

For Time:

20 Toes to Bar

400m Run

20 Toes to Bar

400m Run

20 Toes to Bar

400m Run

* Scaling Option 2

For Time:

25 Knees to Elbows

200m Run

25 Abmat Sit Ups

400m Run

25 Knees to Elbows

200m Run

C. 3 Sets:

10 Single leg RDL (each leg)

10 Single leg hip bridge (each leg)

:30 Static hip bridge hold

*Rest as needed b/t sets

At Home Option:

400m Run

60 Air Squats

30 Burpees

400m Run

60 Air Squats

30 Burpees

400m Run

Tuesday 8.24.21

A. Shoulder Press

4x6 @80%

* Complete a set every 2 minutes

B. 21-15-9*

Calories Echo Bike

Power Snatch (105/75)

*15-12-7 calories for women

* Target time: 6-8 minutes

* Time cap: 10 minutes

* Scaling option 1 (Masters 45+)

21-15-9

Calories Assault Bike

Power Snatch (95/65)

15-12-7 calories for women

* Scaling Option 2

15-12-9

Calories Assault Bike

Alternating Dumbbell Snatch (light)

12-9-6 calories for women

C. 5 sets: for quality

20 ring rows

20 pushups

At Home Option:

4 Sets

AMRAP 3 Minutes

12 Stepback Lunges (Total)

6 Push Ups

9 Box Jumps Or Tuck Jumps

-Rest 1 Minute-

Wednesday 8.25.21

A. Deadlift

4x6 @ 80%

* Complete a set every 2 minutes

B. For Time:

10-8-6-4-2

Wall Walks

Thrusters (135/95)

* Target time: 7-9 minutes

* Time cap: 12 minutes

* Scaling option 1 (Masters 45+)

For Time:

10-8-6-4-2

Wall Walks (half way)

Thrusters (115/75)

* Scaling Option 2

For Time:

10-8-6-4-2

inchworm

Dumbbell Thrusters (moderate)

C. 3 Sets:

10 Single arm dumbbell bench (in tempo)

10 Diamond push ups *See link in athlete notes

10 Single arm dumbbell upright row

At Home Option:

4 rounds

60 Plate Hops/ Jumping Jacks

20 Chair Dips

40 Air Squats

Thursday 8.26.21

A. Bench Press

4 x6 @80% of 1RM

* Complete a set every 2 minutes

B. Teams of 2

18:00 Amrap

6 Burpees to a 6-inch target

4 Power Cleans (185/125)

1 Rope Climb (15ft)

* You Go, I go *

* Target Rounds: 7-9 rounds (each)

* Minimum number of rounds before scaling: 5 rounds (each)

Teams of 2

18:00 Amrap

6 Burpees

4 Power Cleans (155/105)

1 Rope Climb (12ft)

You Go, I go

* Individual Option

18:00 Amrap

6 Burpees to a 6-inch target

4 Power Cleans (185/125)

1 Rope Climb

rest 1:00 between rounds

* Complete a set every 2 minutes *

At Home Option:

3 Sets:

1:00 Max Reps No Push Burpees

1:00 Max Reps Alternating Box/Chair Step Ups

1:00 Max Reps Alternating Leg V-Ups

1:00 Max Reps Alternating Bodyweight RDLs

1:00 Rest

Friday 8.27.21

A. For Time:

150 Wall Balls (20/14)

- Every 2 Minutes Perform 35 Double Unders -

**Start the workout with Double Unders

Target Time: 7-9 minutes

Time Cap: 14 minutes

Scaling option 1 (Masters 45+)

150 Wall Balls (14/10)

Every 2 Minutes Perform 30 Double Unders

* Scaling Option 2 (Beginner)

150 Wall Ball Thrusters (light)

Every 2 Minutes Perform 35 Single Unders

B.

Run 1 Mile

100 AB Mat Sit ups

At Home Option:

AMRAP 12:00

12 Jumping Air Squats

12 Stepback Lunges (Total)

16 Sit Ups

Saturday 8.28.21

A. Teams of 2

50-40-30-20-10

Synchro Kettlebell Swings (53/35)

Synchro Abmat Sit Ups

100-80-60-40-20

Calorie Row

Target time: 20-22 minutes

Time cap: 28 minutes

Scaling option 1 (Masters 45+)

Teams of 2

50-40-30-20-10

Synchro Kettlebell Swings (35/25)

Synchro Abmat Sit Ups

100-80-60-40-20

Calorie Row

* individual Option

40-30-20-10

Kettle Bell Swings

Abmat Sit Ups

Calorie Row

B. Optional Bonus WOD:

AMRAP 12:00

8 Double Dumbbell Thrusters (50s/35s)

8 Double Dumbbell Stepback Lunges (50s/35s) (Total)

16 Feet Anchored Sit Ups