TUESDAY
“August Rush”

Muscle-up Work:
There are a number of drills athletes can practice to start/continue to learn the ring MU.
Static holds (top and bottom of ring dip x 20-60 seconds)
Hanging in False Grip from High Rings
Banded Transition Work
Transition work on low rings with explosive hip drive
Jumping MU

WOD
3 Min AMRAP
12-9-6
Thrusters 95/65
Pull-ups

2 min rest...

5 Min AMRAP
50 Burpees over the Bar
Max Clean & Jerks 95/65 FB: 115+/75+

2 min rest...

3 Min AMRAP
2 Ring Dips FB: 1 Muscle-up
10 Front Racked Lunges 95/65 FB: OH Lunges
4 Ring Dips FB: 2 Muscle-ups
10 FR Lunges
6 Ring Dips FB: 3 Muscle-ups
10 FR Lunges
8...FB: 4...
10...

MONDAY
“It Comes in Threes”

Back Squat
4 x 3 Starting @ 75% and increasing each set, then, 20 @ 50%.

WOD
15 Min AMRAP:
*15/12 Cals Row / ABike before each set*
3-6-9-12-15...keep adding 3s
Push-ups FB: Plyo Push-ups 45lb/25lb plates
Squats FB: Alternating Pistols
DB Weighted Sit-ups 35/25 FB: GHD Sit-ups

FRIDAY
“Everybody’s Working for the Weekend”

Strength
OHS 5 x 6 reps (building over each set)

WOD
15-12-9-12-15
DB Thrusters 35/25
KB SDHP 53/35 FB: Barbell 75/55
200m Run after each round

THURSDAY
“Bandwidth”

Skill
Handstand work (static holds, weight shifting, walking)

WOD
400m Run
10 DB Alternating Snatches 35/25 FB: Full Snatches
20 Box Jumps 24/20
30 Weighted Sit-ups (DB on chest) 35/25
40 OH DB Lunges (single arm)
50 KB Swings 53/35
40 OH DB Lunges
30 Wt’d Sit-ups
20 Box Jumps
10 DB Snatches
400m Run

WEDNESDAY
“DT Challenge”

WOD
2 Sets:
3 Min AMRAP
7 Pull-ups FB: 7 C2B
14 Air Squats FB: 10 Pistols
21 Double Unders
*2 Min Rest*

Strength
Take 20 Mins to find your heaviest load for 1 set of unbroken “DT”
DT: 12 DL + 9 HPC + 6 PJ