Week of Monday, August 11th, 2025
Monday, 8/11/25
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 - 5 x 4
A2) Bilateral dumbbell bicep curls - 4 x 10
B) For time: 15-12-9 reps of:
Thrusters (95/65)
Pull-ups
Tuesday 8/12/25
Warmup :
2 rounds
10 good mornings
10 pass throughs
30 single unders
Burgener warmup (from hips 3x, from hang 2x, from mid shin 1x):
Stand
Stand + Shrug
Stand + Shrug + High Pull
Muscle Snatch
Power Snatch
A) 30 min EMOM - 5 rounds
Min 1 : 10-12 Muscle snatches
Min 2 : 50 double unders
Min 3 : 10-12 toes to bars
Min 4 : 10/8 calorie ski erg
Min 5 : 10-12 Box jump overs
Min 6 : Sled push down and back (75 / 50)
Wednesday 8/13/25
Warm-up: 3 rounds
20 alternating groiners
20 russian kettlebell swings
20 sit-ups
A1) Hex bar deadlift
4 x 6, increasing
A2) Hollow holds
4 x 30 sec or max effort
B) 10 min AMRAP
21 American kettlebell swings (24 / 16)
15 Hollow rocks
9 Burpees
Thursday 8/14/25
a. Warmup : 3 rounds
10 ring rows
10 push-ups
20 lunges
A) Bench press - 3 x 20, as close as possible to last week
B) Each for time: 3-4 min rest in between
1k row
800 m run
3 mile bike
Friday 8/15/25
Core and kettlebell class
Saturday 8/16/25
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: 3 rounds for time, work simultaneously to complete as fast as possible
60 med ball clean and throw (20/14)
400 m run
20 Devil’s presses (35/25)
