Strength
Every 3:00, 4 Sets
1-2) 8 Strict Press (65-70%)
3-4) 6 Strict Press (70-75%)
Superset Accessory (4 out of 4 sets)
10 Underhand Feet Elevated Ring Rows
Conditioning
2 Rounds for Time:
60 Single Unders (FX: 40)
12 Handstand Push-Ups (FX: 9) (RX+: 2″/1″ Deficit)
60 Speed Steps (FX: 40)
9 Handstand Push-Ups (FX: 6) (RX+: 2″/1″ Deficit)
60 Double Unders (FX: 40)
6 Handstand Push-Ups (FX: 3) (RX+: 2″/1″ Deficit)
*14:00 Cap
Reminder! Saturday Squad WOD classes will be held at 9:30 and 10:30 AM due to Battle of the Bikes!
Strength
Every 3:00, 4 Sets
2 Deadstop Deadlifts + 4 Deadlifts (70-75%)
Superset Accessory (3+ out of 4 sets)
15 Banded Face Pulls
Conditioning
5 Rounds for Time:
16/12 Calorie Row (FX: 12/9)
12 Single Kettlebell Front Rack Lunges (24/16) (FX: 16/12) (RX+: 32/24)
12 Toes to Bar (FX: 8)
*14:00 Cap
Handstand Push-up/Handstand Walk Clinic tonight at 5:45 PM!
Battle of the Bikes
THIS SATURDAY, August 19th, 8 AM!
TODAY is the deadline to sign-up to participate! Sign-Up HERE
Saturday SQUAD WOD Schedule:
9:30 AM
10:30 AM
Strength
Every 2:00, 6 Sets
3 Snatch Balances
1-3) 65-70% (of 1RM Snatch)
4-6) 70-75%
FX:
Every 2:00, 6 Sets
4 30X-Tempo Overhead Squats (50-60%, 3s down)
Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) 8 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80) + AMRAP Bar Facing Burpees
4) Rest
Strength
Every 2:00, 5 Sets
1-2) 1 High Hang Muscle Clean + 2 High Hang Power Cleans (↑, start at 30-35% 1RM CJ)
3-5) 1 Hang Muscle Clean + 2 Hang Power Cleans (↑)
Conditioning
Every 2:30, 8 Rounds
200m Run (FX: 100m)
30 Double Unders (FX: 20)
2 Hang Power Cleans (↑, start at 50-60% 1RM CJ)
*2 Unbroken Hang Power Cleans must be completed each round
*RX athletes must increase weight each round
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | Clean | |
| Wednesday | Snatch Balance/Overhead Squat | 5:45 PM – Handstand Push-Up/Walk Clinic |
| Thursday | Deadlift | |
| Friday | Strict Press | |
| Saturday | Squat WOD | 8 AM – Battle of the Bikes |
| Sunday | Unilateral Lower and Upper |
Strength
Every 3:00, 4 Sets
2 Pause Back Squats + 4 Back Squats (70-75%)
Superset Accessory (3+ out of 4 sets)
10 Prone PVC Lift Offs
Conditioning
AMRAP 10
20/15 Calorie Row (FX: 16/12)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
20 Wall Balls (20/14) (10’/9′)
5 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
