WOD

August 10th Class Program

Clean

4 reps every 2 mins x 5 sets – drop and reset each rep – no TNG
Start @ 65%, add slightly as needed, but not intended to be a max out session.

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Front Rack Step Up

3 Sets x 6-8 reps/side @30X0
Rest 1 min

Barbell Hip Thrust

3 Sets x 6-8 reps @30X0

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5 Rounds for time:

400m Run
10 Power Cleans @ 115/75
10 T2B

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3 Sets for Quality:

Banded Hamstring Curls x 10 reps
Wall Sit w KB in FR Position x 45-60s holds
Side Plank x 30s/side

August 9th Class Program

Behind the Neck Split Jerk

1 rep every 60s x 10 sets
Start @ 65% – add slightly as needed, build to tough but not maximal single

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Strict Supinated Pull-up

4-4-4-4
Rest 1 min

Bottoms up KB strict Press

4 sets x 6-8 reps/side @20X0
Rest 1-2 mins

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1 Set:

15-12-9
Alt DB Snatch @ 70/50
C2B Pullups
Rest 5 mins
9-12-15
Cals on Rower
Box Jump Overs @ 24/20

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Optional Gymnastic Skill:

10 min EMOM
1-4 Muscle Ups

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3 Sets for Quality:

10-12 DB SKull Crushers
10-12 DB Preacher Curls
10-12 Dragon Flags

August 8th Class Program

5 Rounds:

60s Row
60s Burpee no jump
60s Air Squats
60s Rest
60s AirBike
60s Alt Step Ups
60s Skipping (Single Unders)
Rest 60s

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Contralateral Carry

3 Sets x 100ft/Overhand + Suitcase /side

GHD Face-up Plankhold

3 Sets x 30-45s Holds

Half Kneeling MB side twist throw

3 Sets x 10 reps/side

August 7th Class Program

Hang Snatch

2 reps every 60s x 10 sets

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Front Squat

Build to tough 3 rep

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Fot time:

1000m Row
21 Thrusters @ 95lbs / 65lbs
500m Row
15 Thrusters @ 115lbs / 75lbs
250m Row
9 THrusters @ 135lbs / 95lbs

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3 Sets for Quality:

10-15 GHD Back Extensions (Weighted if possible)
8-12 Stability Ball Roll Outs
8-10 Single Leg KB Deadlifts

Aug 4th Class Program

Back Squat

10 min EMOM x 5 reps @ 55-60%

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Teams of 2 – 30 min AMRAP

15 Cals on Rower
12 Deadlifts @ 155/105
9 Hang Cleans @ 155/105
6 STO @ 155/105
*One partner completes full round before switching off to other partner.

August 3rd Class Program

Push Jerk + Split Jerk

1 complex every 75s x 10 sets

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Strict Supinated Pull-up

5-5-5-5
Rest 1 min

Unilateral Z press

4 sets x 6-8 reps/side @20X0
Rest 1-2 mins

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20 min EMOM

1st min: 8-12 HSPU
2nd min: 100m Run
3rd min: 3-5 Muscle Ups
4th min: 8-12 Cals on AirBIke
5th min: 8-12 T2B

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3 Sets for Quality:

10 Bent Over Reverse Flyes w DB’s
10 Band Straight Arm Lat Pulldowns
45-60s FLR on hands

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