WEEK of WOD’s 8.9.21 - 8.14.21

MONDAY, AUGUST 9th

A. Deadlift

5 x 4 @ 80%

*Complete set every 90sec- 2min

B. 3 Rounds for Time:

400m Run

20 Toes to Bar

10 Clean and Jerk (135/95lbs)

Target Time: 12-14 minutes

Time Cap: 18 minutes

Scaling Option 1/ Masters RX

400m Run

15 Toes to Bar

10 Clean and Jerk (115/75lbs)

Scaling Option 2

200-300m Run (2min goal time)

15 Knees to Chest or 20 Tuc Ups

10 Clean and Jerk (65/35lbs) or DB Clean and Jerk (20/10lbs)

2 sets:

40 second Hollow Hold

20 V-Ups

20 Anchored Feet Sit Ups

-Rest 1:00 B/T Sets-

TUESDAY, AUGUST 10th

A. 12 min AMRAP

10 Push Ups

10 Ring Rows

10 Ab Mat Sit-ups

10 Air squat

Target Rounds: 6+ Rounds

B. Shoulder Press

5 x 4 @ 80%

*Complete set every 90sec- 2min

C. 3 Sets:

10 Tempo DB Bench (2 sec down/ fast up)

10 Tempo DB Bent Row (2 sec down/ fast up)

10 Banded Scap Squeezes

Bonus Stretching:

1:30 Butterfly Stretch

2:00 Frog Stretch

WEDNESDAY, AUGUST 11th

A. Back Squat

5 x 4 @ 80% of 1RM

* Complete a set every 1 minute 45 seconds *

B. For Time:

50 Double Unders

50 Alternating Dumbbell Snatch (50/35lbs)

40 Double Unders

40 Alt DB Snatch

30 Double Unders

30 Alt DB Snatch

20 Double Unders

20 Alt DB Snatch

10 Double Unders

10 Alt DB Snatch

Target Time: 8-10minutes

Time Cap: 13 minutes

Scaling Option 2 (Beginner)

For Time:

50 SIngle Unders

30 Alt Dumbbell Snatch (light)

40 SIngle Unders

25 Alt Dumbbell Snatch

30 SIngle Unders

20 Alt Dumbbell Snatch

20 SIngle Unders

15 Alt Dumbbell Snatch

10 Single Unders

10 Alt Dumbbell Snatch

C. 3rounds

:20 sec plank

10 Superman

10 Alt V ups

Bonus Stretching

1:30 Hamstring Stretch (Each Side)

1:30 Couch Stretch (Each Side)

THURSDAY, AUGUST 12th

A. Bench Press

5 x 4 @80% of 1RM

* Complete a set every 1 minute 45 seconds *

B. For Time, Teams of 2

3 Rounds (each)

50 Wallballs (20/14)

400m Run

* Partner one wall balls while partner 2 is running, switch when both are have completed their station. Rotate through until both partners have completed 3 rounds *

Target time: 11-13 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

Teams of 2

3 Rounds (each)

50 Wallballs (14/10)

350m Run

Individual Option

3 Rounds

50 Wall Balls

400m Run

C. Bonus Endurance:

3 rounds:

4 sets: (90sec at moderate pace, 30sec at easy pace) w/ no rest b/t sets

-Rest: 4min b/t rounds-

FRIDAY, AUGUST 13th

A. 10:00 Amrap

12/10 Calorie Row

24 Kettlebell Swings (53/35lbs)

- Rest 5:00 -

10:00 Amrap

12/10 Calorie Row

12 Burpee Over Rower

Target number of Rounds each set: 4+

Scaling option 1 (Masters 45+)

10:00 Amrap

10/8 Calorie Row

18 Kettlebell Swings (44/26lbs)

Rest 5:00

10:00 Amrap

10/8 Calorie Row

8 Burpee Over Rower

Scaling Option 2 (Beginner)

10:00 Amrap

10/8 Calorie Row

10 Russian Kettlebell Swings

Rest 5:00

10:00 Amrap

10/8 Calorie Row

6 Up Downs

B. 3 sets

10 Dumbbell Seated Z-Press (Each side)

10 Dumbbell Single Leg RDL (Each Side)

10 Bulgarian Split Squats (Each side)

C. Bonus Stretching

1:00 Seal Pose

1:00 Child’s Pose

1:00 90/90 Hip Rotation (seated or lying down)

SATURDAY, AUGUST 14th

A. Partner Workout:

500/400 Calorie Bike Erg

*Partner Must Hold 2x70/50 in farmers hold

*Switch on the bike as desired

Target time: 28-32 minutes

Time cap: 40 minutes

Scaling option 1 (Masters 45+)

Partner Workout:

400/325 Calorie Bike Erg

(Partner Must Hold 2x70/50 in farmers hold)

(Switch on the bike as desired)

Individual Option:

Partner Workout:

250/200 Calorie Bike Erg

Every 2:00 perform 100ft Farmer Carry (70s/50’s)

B. 3 Sets:

15 Single Leg Glute Bridges (Each Side)

10 Birddogs (Each Side)

1:00 Wall Sit

C. Bonus Stretching

5:00 Corpse Pose

*If you are able, find a quiet space and lay down flat on your back. Set a timer and try to focus on clearing your mind and breathing deeply for 5 minutes.

BONUS ENDURANCE WOD’s

SKI or ROW

2x 5min at easy pace or SR below 27

-2min rest-

3min at moderate pace or SR b/t 28-32

-2min rest-

30sec at max effort sprint

-10sec rest-

30sec at max effort sprint

-3min rest b/t sets-

BIKE/RUN BLEND

6min run at easy pace, no rest, 6min bike at fast pace

-Rest 3min-

5min run at easy pace, no rest, 4min bike at faster pace

-Rest 3min-

4min run at easy pace, no rest, 2min bike at fastest pace