Sep
12
5:00 AM05:00

Thursday WOD

Weighted strict pull ups x 3

Alternate 15 ghd back ext and

1' plank

Teams of 3

Station 1 Ski Erg

4' Cals (must swap out every 15 cals)

Station 2 Rower

4' Cals (must swap out every 15 cals)

Station 3 Bike

4' Cals (must swap out every 15 cals)

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Sep
7
8:00 AM08:00

Saturday WOD

Partner WOD

4 rounds for Reps and Cals

Incline Row Cals P1

Cals Bike P2

Burpees over Bar P1

Ski Erg Cals P2

Decline Row Cals P1

45s on 15s off at each station with a rolling clock. Switch P1 and P2 each time through.

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Sep
5
5:00 AM05:00

Thursday WOD

5' 1 Arm DB Thrusters

4' 1 arm DB FR BS lunges in Place

3' Double Unders

2' Grasshoppers

1' DB Box Step ups

1' 1 Arm DB Thrusters

2' 1 arm DB FR BS lunges in Place

3' Double Unders

4' Grasshoppers

5' DB Box Step ups

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Aug
28
5:00 AM05:00

Wednesday WOD

Front Squat 5 x 3

For time:

•7 bar muscle-ups

•7 chest-to-bar pull-ups

•7 chin-over-bar pull-ups

•21 thrusters

•5 bar muscle-ups

•5 chest-to-bar pull-ups

•5 chin-over-bar pull-ups

•15 thrusters

•3 bar muscle-ups

•3 chest-to-bar pull-ups

•3 chin-over-bar pull-ups

•9 thrusters

Men: 95 lb.

Women: 65 lb.

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Aug
26
5:00 AM05:00

Monday WOD

• 50 Box jump, 24 inch box

• 50 Jumping pull-ups

• 50 Kettlebell swings, 1 pood

• Walking Lunge, 50 steps

• 50 Knees to elbows

• 50 Push press, 45 pounds

• 50 Back extensions

• 50 Wall ball shots, 20 pound ball

• 50 Burpees

• 50 Double unders

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Aug
23
5:00 AM05:00

Friday WOD

Bent over row 5 x 5

Teams of 3

18' Amrap

10/8 Cals Bike (15/12 Schwinn)

10 Wall Ball Sit Ups

Relay Style. Partner 1 will bike, then immediately go to the sit ups. Once done with round Partner 2 will go. Partners will take turns catching the ball from the sit ups.

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Aug
17
8:00 AM08:00

Saturday WOD

20' Amrap

20 Partner Deadlift

20 Double Hop Burpees

50/35 Cals Bike

Barbell weight is dependant on athletes. Should be able to do unbroken first 2 rounds. Burpee hop over partner and bar. Bike is Schwinn/Assault not male/female.

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