The Week Ahead:

MONDAY: Metcon / TUESDAY: Back Squat & Couplet / WEDNESDAY: Barbell Skill & Triplet
THURSDAY: Accessory Work & Partner WOD / FRIDAY: Front Squat & Chipper

Monday, August 21st

Mobility Work

Metcon:

Every 3 mins for 3 Rounds: 
200m Run
8 SDLHP 95/65#
Max Effort Wall Double Unders 

Rest 3 mins between each round 

Tuesday, August 22nd 

Back squat: 

4x2 @ 75%

Metcon:

7min AMRAP:  

3-6-9-12-15-etc.

Thrusters 95/65#

Burpees over Bar 

 


 

 

Wednesday, August 23rd

Barbell Skill WOrk:

8:00 EMOM: 
2 Power Clean + 1 Squat Clean @ 70% 

Metcon: 

3RFT: 
10 HSPU (HRPU) 
10 Push Press 95/65# 
10 KB Goblet Squats 

 



 


Thursday, August 24th

Partner WOD: 

2RFT:

100 Wall Balls 20/14#

75 Box Jumps 24/20" 

50 KB Swings 70/53# 

25 Toes to Bar 

Partner Accessory Work: 

4x30yds "I Go, You Go" Partner Sled Push

**Weight - your choice! 

 

 


 

Friday, August 25th

Front Squat

4x1 @ 75% 

Metcon:

For Time:

500m Row

10 Power Snatch 95/65#

400m Row

8 Power Snatch 115/85#

300m Row

6 Power Snatch 135/105#

200m Row

4 Power Snatch 155/125# 

*Weight increases as reps decrease!