Wednesday

Warm up: group, mobility 2x 1min jump rope 5 med ball cleans :30 hand stand hold 10 lunges 10 sit ups Strength: Deadlift warm up to about 55% of your 1rm. then 5×3. Work towards besting your previous heavy triple (touch and go) Wod: AMRAP 18 12 Deadlift 135/95 6 T2b 6 power cleans 135/95…

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Tuesday

8/28/18 Warm up: Group, mobility 2x 1 min jump rope 10 back extensions 15 air squats 15 sit ups 10 push ups Strength: 4RNFT 8-10 bent over rows 6-10 ring dips Wod: partners 4RFT 4x100m run (2 each) 24 DL 185/135 24 wall balls 20/14 24 burpees split reps evenly one person works/one rests tag…

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Monday

8/27/18 Warm up: group, then 200m run 2x 5 med ball cleans 8 wall balls 8 push ups 5 pull ups Skill: Push jerk (15min) 5×3 Skill work today, slowly building. Mechanics over weight used. Wod: Down and back for time. 10 SDLHP 95/65 20 pull ups 30 push press 95/65 40 kb swings 53/35…

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Wednesday

8/21/18 Warm up: TBD Strength:Db Bench press + curls 6×6 building 20 alt curls after rounds 1,3,5. Wod: Benchmark “The Chief” 3 Power cleans 135/95 6 Push ups 9 Air squats Five 3 minute amraps with one min. rest in between. Begin each cycle where you left off from previous. Score is total rounds and…

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