FRIDAY
“Running on Fumes”

Strength / Skill
2 Snatch Balance + 1 OHS
6 Sets building as able

WOD
800m Run
15 Power Snatches 95/65 FB: 115/75
15 Ring Rows
400m Run
15 Ring Rows
15 Squat Snatches or Squat Cleans
800m Run

THURSDAY
“Fast and Furious”

Push Jerk: 5-5-5-3-3-3

WOD
21-15-9
Burpee Box Jump 24/20”
Knees-2-Elbow
SDHP 75/55

WEDNESDAY
“Better Together”

Strength
Build up to working weight for hang squat clean 12 mins

Partner WOD
60 Hang Squat Cleans 115/75 FB: 135/95
70 Over the Box Jumps 24/20
80 Alternating DB Snatch 35/25 FB:45/35
90 Wall Balls 20/14
400m Run together

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