Monday 08/17
Body Armor - 4RNFT
:30 Double KB Front rack hold
15 Seated banded rows
10 leg lifts over KB ea leg
WOD- OTM x 6 Rounds
15/12 Cal Row
2 Rope Climbs
Max Burpee Box Jumps (24/20)
Rest
Friday 08/14
Strength Day
Part 1 - Every 2:00
7 x 5 Back Squats
@ 70% of 1RM
Part 2 - OTM x 10 Sets
1 Clean & Jerk
Build based off feel
Thursday 08/13
Strength - Every 2:00 x 5 Sets
5 Bench Press
WOD - 5 RFT
50-40-30-20-10
DU
Sit Ups
5-4-3-2-1 Ring MU (3x dips)
Wednesday 08/12
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Deadlifts
Build based off feel
Tap & go sets
WOD - 3 RFT
21-15-9 Deadlifts (225/155)
21-15-9 HSPU
800m-400m-200m Run
Tuesday 08/11
Strength - Alt OTM x 4 Rds
10 Kneeling DB Press ea arm
25 Plate Russian twists
:40 Glute Bridge hold
WOD - 3 RFT
30/24 Cal Row
25 Box Jump Overs (24/20)
20 DB Hang C&J (50/35) switch arms every 5 reps