Friday, August 29

Strength:

• Bear Complex 1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets. For time:

• Run, 800 m
• 7 Bear Complexes, 115/75 lbs
• Run, 800 m

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Thursday, August 28

For time:

• 100 AbMat Sit-ups

For time: 10-9-8-7-6-5-4-3-2-1

• Chest-to-bar Pull Ups
• Box Jumps
• Burpees

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Wednesday, August 27

Strength:

• Squat Clean 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. 5 rounds for time of:

• 7 Squat Cleans, 155/105 lbs
• 14 Kettlebell Swings, 53/35 lbs

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Tuesday, August 26

Strength:

• Overhead Squat 3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for time of:

• 30 Wall Balls, 20/16 lbs
• 30 Snatches, 75/55 lbs

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Monday, August 25

Strength:

• Find your Deadlift 5 Rep Max.

For time:

• Run, 400 m

-- then -- 3 rounds of:

• 15 Air Squats
• 12 Deadlifts, 135/95 lbs
• 9 Push-ups

-- then --

• Run, 400 m

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Tuesday, August 19

FT: Rows and 800 m; Kettlebell Sumo Deadlift High-pulls, Kettlebell... For time:

• Row, 1 km
• Run, 800 m

-- then --

• 21 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
• 21 Kettlebell Goblet Squats, 53/35 lbs
• 21 Kettlebell Swings, 53/35 lbs
• 15 Kettlebell Sumo Deadlift High-pulls
• 15 Kettlebell Goblet Squats
• 15 Kettlebell Swings
• 9 Sumo Deadlift High-pulls
• 9 Kettlebell Goblet Squats
• 9 Kettlebell Swings

-- then --

• Run, 800 m

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Monday, August 18

Strength: Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for time of: 10 Back Squats, 135/95 lbs 30 AbMat Sit-ups 5 Push Jerks, 135/95 lbs 15 Toes-to-bars

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Friday, August 15

5 rounds for time of:

• 7 Handstand Push-ups
• 15 Hang Power Cleans, 115/75 lbs
• Run, 200 m

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Thursday, August 14

• Tabata Run

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total distance performed in all of the intervals. WOD 2: Complete as many rounds as possible in 15 mins of:

• 10 Kettlebell Swings, 53/35 lbs
• 10 Pull-ups
• Run, 100 m

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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Wednesday, August 13

Strength:

• Stiff Legged Deadlift 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. For time:

• Sprint, 100 m
• 21 Deadlifts, 225/165 lbs
• Sprint, 100 m
• 18 Deadlifts, 225/165 lbs
• Sprint, 100 m
• 15 Deadlifts, 225/165 lbs
• Sprint, 100 m
• 12 Deadlifts, 225/165 lbs
• Sprint, 100 m
• 9 Deadlifts, 225/165 lbs

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