Week of Monday, August 25th, 2025

Week of Monday, August 25th, 2025 

Monday, 8/25/25

Warmup: 

a. 2 rounds

15 band pull aparts

10 scap pulls (pronated)

10 scap pulls (supinated)

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) Thrusters - Work to a heavy set of 5 in 20 minutes

A2) Kipping practive between thruster sets

B) “Fran” : 21-15-9 reps for time of:

Thrusters (95/65)

Pull-ups

Tuesday 8/19/25

Warmup : 

1. 3 rounds

10 good mornings

10 pass throughs

10 turkish sit-ups each side

30 single unders

A) 30 min EMOM - 5 rounds (40 sec work / 20 seconds rest)

Min 1 : Dumbbell snatches left  (50/35)

Min 2 : Double unders

Min 3 : Dumbbell snatches right (50/35)

Min 4 : Box Jumps

Min 5 : Devil’s presses

Min 6 : Rest

Wednesday 8/20/25

Warm-up: 3 rounds

20 alternating groiners

20 russian kettlebell swings

20 sit-ups

A1) Hex bar deadlift

6 x 3, increasing

A2) Handstand push-up negatives

5 x 2

B) 3 round EMOM - 6 min AMRAP 

1 min of American kettlebell swings (24 / 16)

1 min of  Burpees over the kettlebell

Thursday 8/21/25 

a. Warmup : 3 rounds

10 ring rows

10 push-ups 

200 m row

b. Agility ladder work

A) Strict press - 5 x 5

B) 4 rounds for time:

500 m row

30 sit-ups

Friday 8/22/25

Core and kettlebell class

Saturday 8/23/25

Warm-up : 

a. 2 rounds

200 m jog

20 second hollow hold

20 squats

20 push-ups

A) Partner WOD : Complete a 5 rounds each of :

Partner A : 400 m run

Partner B : 

15 wall balls

12 hollow rocks

9 pull-ups

Switch when both partners finish