Aug 26
Back Squat
65%x8, 75%x5, 85%x3, 95%x1
15 min – NFT – Accessories
8-12 Reps
Split Squats (AHAP)
Glute Ham Raise
Step Down Touches (20″)
Band Single Leg Bridges
Aug 27
EMOM 8
6 Tempo Ring Rows (2:2:x:2)
6 Tempo Strict Pullups (2:2:x:2)
3 RFT
12 Handstand Pushups
15 Burpee Box Jump Overs (24″/20″)
1 min Rest Between Rounds
Aug 28
AMRAP 23
8L Gym Shuttle Sprints (start in prone)
8L Gym Walking Lunge Holding Med Ball (20#/14#)
100m Farmer’s Carry (53’s/35’s)
400m Run
Aug 29
10 RFT
12 DB Deadlift
9 DB Hang Clean
12 DB Front Squats
Load: 50#/35#
**Switch hands after each round
Aug 30
8 min Cap:
60-150 Double Unders (depending on skill level)
30 Power Snatches (95#/65#)
5 min Cap:
Max Hang Squat Snatch
**Score WOD time and load on snatch
Aug 31
EMOM 12
Min 1: 1 Seated Rope Climb
Min 2: 30 Sec Handstand Hold/ Walk
Min 3: 10 Goblet Cossack Squat
4 Rounds For Time
10 Push Up
200 M Run
10 Pull Up
100 M Run
Sept 1
Partner WOD
AMRAP 25
200 Squat Clean Thruster 95/65
AMRAP Cal Row in remaining time