Training August 6th – 12th

SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

Deadlift Week 1

Work Sets:

3 sets x 3 reps @ 80%

Speed Sets:

E2MOM for 3 Rounds

3 reps @ 65%

Assistance Work:

EMOM 6

Odd: 8 Stiff-leg Deadlifts

Even: 8 Bent-over Rows

TUESDAY

15 mins to find a 2 RM

Front Squat

-then-

AMRAP 20

10 Hang Power Clean + Push Press @ 95/65#

15 Front Squats @ 95/65#

150m Run + Over the 4’ Wall

WEDNESDAY

“Zipper Chipper 2.0”

For time:

30 Hang Power Snatch @ 105#/70#

40 Burpees

50 Wall Ball Shots @ 20/14#

Cutoff: 20 min

THURSDAY

EMOM 24

1st Min: 1 Legless Rope Climb

2nd Min: 10 GHD Situps

3rd Min: 1 Back Squat

FRIDAY

Find a 2RM Power Snatch

-then-

“Isabel”

For time:

30 Power Snatches at 135/95#

*Cutoff: 12 min

**Challenge: AMRAP 1

Sotts Press @ empty bar

SATURDAY

EMOM 10

8 Strict Pullups

-then-

Conditioning:

10 RFT:

5 Russian Kettlebell Swings @ heaviest possible

15 Double Unders

*Cutoff: 15 min