Thursday, August 30

Warm-up
Mobility
Bike 50 cal
PVC progression
x3 10 each with band
10 Deadlift
10 Good mornings
10 OHS
Then work up to WOD weight on power clean
3-2-1-1-1
WOD
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Wednesday, August 29

Warm-up
Mobility
Run 400m
Row 500m
PVC progression
x3
20 Squats
:30 Handstand hold
10 GHD hip extensions
10 GHR
Then work up to 1RM on each movement in the following rep scheme
5-3-2-1-1-1
WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Monday, August 27

Warm-up
Mobility
Run 400m
PVC progression
x3
1 Length russian lunge
1 Length prisoner hop
20 Squats
10 Jump squats
x2
10 Ring rows
10 Push-ups
WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Tuesday, August 21

Warm-up
Mobility
Row 500m
PVC progression
x3
10 Band good mornings
10 GHD hip extensions
x2
1 Length inchworm
:30 Tabletop
Then
5-5-3-3 Deadlift working up to WOD weight
WOD
Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Monday, August 20

Warm-up
Mobility
Row 500m
PVC progression
x3 w/ PVC
10 Good mornings
10 Shoulder rotations
10 OHS
x2
10 GHD sit-ups
10 GHD raises
:30 Handstand hold
WOD
Five rounds for time of:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows
Let trailing knee gently kiss the ground on each lunge.

Wednesday, August 15

Warm-up
Mobility
Row 500m
PVC progression
x3
10 Squats
10 Ninja sit-ups
10 Push-ups
x2
10 GHD sit-ups
10 GH raises
WOD
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips