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SQUEAKY CLEAN FRIDAY

8/29/2019

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Friday 08.30.19

Strength
WU / Setup
*On the Minute x 7
2 Box Squats

WOD
“Squeaky Clean”
3 RFT
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
**Barbell 115/85

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ACTIVE RECOVERY THURSDAY

8/28/2019

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Thursday 08.29.19

Active Recovery WOD

​POST WOD Mobility
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Halftime Wednesday

8/27/2019

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Wednesday 0828.19

Strength / Skill
*Snatch Grip Sotts Press
*Snatch Balance
*Squat Snatch Stamina
On The Min x 4
5 Touch & Go SS

WOD "Halftime"
30.20.10
Dumbbell Power Snatches (50/35)
Wallballs (20/14)

Directly Into...

10.20.30
Bar-Facing Burpees
Cal Row

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CEMENT TRUCK TUESDAY

8/26/2019

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Tuesday 08.27.19

Gymnastic Conditioning 3rds (not for Time)
300m Row
50% unbroken RMU

Transition 5 Min

WOD "Cement Truck"
On the 5:00 x 5 Rds
400M Run
12/9 Calorie Assault Bike
15 Toes to Bar

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SUCKER PUNCH MONDAY

8/25/2019

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Monday 08.26.19

Strength*Stamina Squats*
Alt EMOM x 12
3 Front Squat
6 Back Squats
72% of 3-Rep Max Back Squat

WOD "Sucker Punch"
21.18.15.12.9
KBS (53/35)
Thrusters (75/55)

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CRAZY STAIRS FRIDAY

8/22/2019

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Friday 08.23.19

Strength / Skill Snatch Complex On the 1:30 x 6
1 Snatch Pull
1 Low Hang Power Snatch
**These sets are also based off your 1RM Snatch:
* Set #1: 65%
* Set #2: 70%
* Sets #3-6Build to a Heavy for the day

WOD “Crazy Stairs"
10 rds of *CTB Cindy*
50/35 Calorie Row
30 Power Snatches (115/85)

L2*Cindy*(PS 85/55)
L1 Ring Rows or Jumping Negatives
Mod pushup
PS 55/25

*1 Rd of Cindy
5 Pull-ups
10 Pushups
15 Air Squat

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ACTIVE RECOVERY THURSDAY

8/21/2019

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Thursday 08.22.19

Active Recovery WOD

Post WOD Mobility
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FRANK THE TANK WEDNESDAY

8/20/2019

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Wednesday 08.21.19

HS Walk Conditioning
​(5rds)

200m run
40 DU
30' Handstand Walk

WOD
"Frank the Tank" 1
5 Min AmRap
Buy-In: 50 WB 20/14
AmRap in Time Remaining:
12 DL (185/135)
12 Bar Facing Burpee

Rest

"Frank the Tank" 2
5 Min AmRap
Buy-In: 35 WB 20/14
AmRap in Time Remaining:
9 DL (225/155)
9 Bar Facing Burpee

Rest

"Frank the Tank" 3
5 Min AmRap
Buy-In: 20 WB 20/14
AmRap in Time Remaining:
6 DL (275/185)
6 Bar Facing Burpee

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ROCK IT TUESDAY

8/19/2019

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Tuesday 08.20.19

Strength Press 5x3
***work up to a heavy set of 3

Push Press Complex
E2MOM x 5 (10min)
1 Pausing Drive
1 Drive
2 Push Presses​

WOD "Rock It”
15 Min AmRap
30 KBS (53/35)
30 PP (95/65)
21/15 CalAssault Bike
30 T2B

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DIRTY WATER MONDAY

8/18/2019

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Monday 08.19.19

StrengthSquat Stamina
Alt EMOM x 12 (6 Rounds):
2 Front Squat
4 Back Squats
*78% of 3Rep Max Back Squat​

WOD "Dirty Water"
For Time (12)
100 DU
800M Run
60/45 Calorie Row



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