Week of Monday, August 4th, 2025

Week of Monday, August 4th, 2025 

Monday, 8/4/25

Warmup: 

a. 2 rounds

1 length lunges

1 length duck walk

15 scap pulls

10 pvc / empty bar tempo front squats 3:2:1 (3 sec down, 2 sec hold at bottom, 1 sec up)

30 sec front rack stretch on bench

A1) Front squats - 4 x 5

A2) Weighted pull-ups - 4 x 6

B) 8 min AMRAP

12 Thrusters (95/65)

8 Burpees over the bar

Tuesday 8/5/25

Warm-up: 3 rounds

30 russian kettlebell swings

20 second ring dip hold

10 Paralette shoot throughs

A) 10 minutes to work to a max weight turkish get-up on each side

B) “Elizabeth” For time: 21-15-9 reps of

Cleans (135 / 95)

Ring dips

*** 15 minutes to warm up  cleans and dips before start***

Wednesday 8/6/25

Warmup : 3 rounds

10 good mornings

10 side plank dips each side

15 banded straight arm lat pull downs

A) 24 min EMOM - 4 rounds

Min 1 : 12 - 16 alternating dumbbell snatches

Min 2 : 50 double unders

Min 3 : 12 - 16 v-ups

Min 4 : 10/8 calorie ski erg

Min 5 : 12 - 16 Box jumps

Min 6 : Sled push down and back (75 / 50)

Thursday 8/7/25 

Warmup : 3 rounds

10 ring rows

10 push-ups 

20 lunges

A1) Bench press - 3 x 15, same weight as last week

A2) Bent over dumbbell row - 3 x 10

B) 12 min AMRAP

15 / 12 calorie row

10 toes to bars

5 handstand push-ups

Friday 8/8/25

Core and kettlebell class

Saturday 8/9/25

Warm-up : 

a. 2 rounds

5 crawl outs with a push-ups

10 Step ups

10 tuck jumps 

200 m jog

b. Burgener warmup for snatch

A) Partner WOD: 2 rounds for time, alternating every 2 reps with your partner (except run)

40 Burpee box jump overs

30 Power snatches (95 / 65)

200 m sprints each

12 wall walks