Week of Monday, August 26th 2024

Week of Monday, August 26th 2024 

Monday 8/26/24

Warmup - 

1. 2 rounds

10 pvc pass throughs

10 good mornings

10 behind the neck presses

10 overhead squats

2. Burgener warmups from hips (3x), above knee (2x), and mid shin (1 x) with pvc, then repeat with barbell: The Burgener Warm-Up

1. Dip & drive

2. Add shrug

3. Add high pull

4. Muscle Snatch

5. Power Snatch

A) Power snatch - 7 x 2, increasing

B) For time: 15-12-9

Snatches (95/65) 

Toes to bars

Tuesday 8/27/24

Warmup - 3 rounds

5 crawl outs w/ push-up

10 ring rows

15 band pull aparts

A1) Strict Press - 5 x 3, increasing (off racks or from ground)

A2) Barbell bent over rows - 4 x 8, increasing

B) 4 rounds for time:

Row 500 m

Rest 2 min

Wednesday 8/28/24 

Warmup - 3 rounds

10 Goblet squats

15 Deficit heel raises

20 Shoulder taps

25 Jumping jacks

A1) Back squats 5 x 5, increasing

A2) Weighted push-ups - 5 x 8 (plates on backs)

B) 2 rounds for time:

800 m run

30 paralette dips

30 sit-ups

Thursday 8/29/24

Warmup - 3 rounds

10 Goblet squats

15 Deficit heel raises

20 Shoulder taps

25 Jumping jacks

1. 10 min EMOM

2 Clean and jerks

2. For time:

30 Push presses (65/45)

30 Back extensions (supermans)

30 Wall balls (20/14)

30 Burpees

30 Double unders 

***Last 5 exercise of filthy 50***

Friday 8/30/24

Open gym - make up a WOD you missed

Saturday 8/31/24

2 round for time with a partner (stagger starts):

40/30 calorie bike each (together)

50 Slam balls 

60 Box Jumps 

70 Push-ups