Friday 08/22
Strength Day
Part 1 - Alt OTM x 12 mins
Even : 2 Front Squats
Odd : 4 Back Squats
At 65-70% of 1RM FSQ
Part 2 - OTM x 12 mins
1 Snatch
Build based off feel to a heavy single
Thursday 08/21
Strength - Every 90s x 8 Sets
3-3-2-2-1-1-1-1 Push Jerk
Build to a heavy single
WOD - 5 RFT
15-12-9-6-3
Deadlifts (155/105)
HSPU
200m Run after every round
Wednesday 08/20
WOD- 4 RFT
20 KB Swings (53/36)
20 T2B
40 DU
POST WOD- KB Holds 5RDS
:20 Farmers Carry Hold
:20 Front Rack Hold
:20 Overhead Hold
1:00 Rest
Tuesday 08/19
Body Armor - Alt OTM x 4 Rounds
Min 1 - :45 Plank
Min 2 - 12 Alt DB Box Step Ups
Min 3 - 20 Standing plate risers
Min 4 - 10 Leg lifts over DB ea side
WOD - For Time
21-15-9
Alt. Devils Press
Box Jump Overs (24/20)
Cal Row
Monday 08/18
Strength - OTM x 10 mins
Sets 1-5 = 2 Power Cleans - Tap & Go
Sets 6-10 = 1 Power Clean
Build based off feel
WOD - 3 RFT
12 Power Cleans (135/95)
24 Wallballs (20/14)
400m Run