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Performance/ Fitness
Strength
4 sets
walking lunges w KB’s X 20
Mix grip pull ups X 6-8
* mod pull ups with
Barbell curls X 10
WOD
5 RFT
15 wall balls
10 toe to bar
5 burpees
Olympic
Halting deadlift 5×3
WOD
Every :90 for 15:00
10 sets
5 hang power cleans
10-15 push-ups
Performance/Fitness
3 sets
20 step ups holding KBs
15 vertical jumps
Wod
Teams of 2
Buy in
80 medball over box sit-ups
Then alt full rounds, until each complete 5 rds
10 Ring rows
20 jumping lunges
Buy out
80 medball over box sit ups
Olympic
20 min
Build to heavy single
Clean and jerk
WOD
For time
run 600 m
30 clean and jerk 135/95
30 burped box jump over 24/20
Strength
Back squat 3×8
Superset w
Strict or weighted pull ups 3×5
WOD
4RFT
60 dubs
30 wall balls
15 toe to bar
* mod for dubs = 15 burped
Tuesday 8/2
Same workout for both levels
Every 3:00 for 36:00
3 rds
Stations
1- row 50/40 cal
2- 50 dubs + 30 push ups
3-400 m run
4-20 slam ball + 20 push press 95/65
Cash out
Divide into even teams
Amrap suicides
Performance Level
Strength
Deadlift
6×4
Climbing
Rest 2-3:00 b/n
Work on ring skills during rest
WOD
3 RFT
20 pull ups
30 KB swings 53/35
Skill
3 sets
Muscle ups
X 5-7
Handstand walk
X 30′
Hollow hold
X :45
WOD
3 – 3:00 sets
30 burpees
Max rep wallballs w remaining time
Rest 3:00 b/n sets
Strength
Bench press
4×6
KB bent over row
4x 10 each arm
WOD
5RFT
Run 400m
20 slam balls 30/20
20 push ups
Strength
Deadlift
4×6
Rest :60
KB swing
4×20
WOD
Row 1000
25 thruster 95/65
25 toe to bar
100 dubs
25 toe to bar
25 thruster
