Saturday 8/31

Maybe some WZA qualifier wods

1)Every 2 minutes for 20 minutes
2 Power Snatch + 2 Snatch

2) 3 Rounds
1000m run
20 Power Snatch (95/65)
20 Back Squats (95/65)
20 TTB
20 BBJO (24/20)

Friday 8/30

1) On the 3:30 for 4 rounds
600m Run

2) Front Squat 5 x 3 (heavy across)
-Weighted ring Pull-ups x 30

3) For Time:
50 Cleans (165/115)
every minute 2 muscle-ups

Thursday 8/29

1) This will be the last weekly Summer Shreds for a while (don't worry they will pop up occasionally over the winter)
#25

2 Rounds
:45 Flutter Kicks
:45 Hollow Hold
:30 rest
:45 double crunch sit-ups
:45 Plank
:30 rest

5 min AMRAP
18 Banded Triceps Extensions
12 Barbell Curls

5 min AMRAP
7 Devils Press (light)
14 Squat Jumps

2) 15 min AMRAP
250/200m Row
15 DB Push Press (50/35s)
20 Box Jumps (24/20)

1 min rest between rounds

Wednesday 8/28

1) For Time:
1000m Run
100 GHDSU
1000m Run

2) Bench Press 5 x 8
heavy farmers carry x 240ft x 3

3)For Times
"burHELENpee"
0-4:00
50 Burpees to target
4-16:00
3 Rounds
400m Run
21 KBS (55/35)
12 Pull-ups
16-20:00
50 Burpees to target

Tuesday 8/27

1) 2 Hang Snatch (drop) + 2 TnG Snatch x 5

2) Heavy Bent over row 4 x 15 per arm
2:00 weighted hip ext hold
Hollow Rocks 5 x 20

3) For Time:
10-20...100
Dubs
1-2...10
Curtis P (115/75)

4) 15 min recovery bike ride

Monday 8/26

1) 12 min EMOM
1- Power Clean + Hang Power (drop) + Power Clean + Jerk
2- 12 Strict HSPU

2) Deadstop Clean Deadlift 5 x 3 @ 105% of max

3) For Time:
5 Rounds
6 Bar Muscle-ups
200m Run
8 Deadlifts (275/185)
200m Run

Saturday 8/24

1) Hang Power Snatch + Power Snatch + Hang Snatch + Snatch x 4

2)  2 Hang Power Snatch + 2 Power Snatch + 2 Hang Snatch + 2 Snatch x 2 @80% of #1

3) 10 Rounds for time:
250m row/.4 mile bike (alt rounds)
10 HSPU
1 Legless Rope Climb/ 1 pegboard (alt rounds)
5 Sandbag over the shoulder (150/100)
50' OH walking lunge (95/65)

Friday 8/23

1) On the 3 minutes for 5 sets 

400m run AFAP

2) Back Squat 5 x 3 - heavy across

3) 30 weighted pull-ups 

4) "Hans Gruber"

1-2-3-4-5-6-7-8-9

Power Clean (115/75)

2-4-6-8-10-12-14-16-18

TTB

3-6-9-12-15-18-21-24-27

Wallballs (20/14) 

25 minute cap 

Thursday 8/22

1) 5 sets:
1 Strict Press + 3 Push Press

accumulate 2:00 weighted plank
2 trips heavy farmers carry (if 90s are easy start with a :15 hold and then hold :15 at the turn)

2) 5 Rounds
20 Push-ups
25 KBS (55/35)
30 Box Jumps (20/16)*

For this workout every minute you have :40 to work and must stop and rest for :20

*Ladies stack some plates

20 minute cap

Wednesday 8/21

1) For Time:
80 GHDSU (in as few sets as possible)
160ft HS walk

2) Back Loaded Lunges 4 x 10

3) For Time:
"First cut" clean or snatch
4 rounds
400m Run
3 Legless Rope Climbs
7 Cleans or Snatch (185/130)

Tuesday 8/20

1) Power Snatch + Hang Power x 5-7 sets

2) 12 min EMOM
1- Snatch Grip DL x 5 @100% or slightly above
2- 4-6 Ring Muscle ups

3) 15 min AMRAP
40 Dubs
20 Alt DB Snatch
200/175m Row or 15/9 Cal Bike (alt rounds)

4) Bench Press 1 x 8, 1 x 10, 1 x 12

Monday 8/19

1) Clean Hi Pull + Hang Clean (drop) + Clean and jerk x 5 above 80%

2) FS 4 x 3

3) Summer Shred #24
For Time: 10 min cap
100 Straight leg raises over KB
100 Banded Triceps Extension
100 Bent over row
Partition as you like - everything should be light ish so you can do a minimum of 20 reps per movement

8 minutes:
200m Farmers carry buy-in
2-3 rounds of
15 Banded Hip Thrusts (add barbell if you like)
20 Walking Lunges (add weight if you like 10/10)

4) 17 min AMRAP

1 mile run buy in,

Then with remaining time AMRAP

7 Thrusters (75/55)

7 Pull-ups

7 Burpees over bar

Saturday 8/17

1) Power Clean 3 x 5

2) Clean Pulls 5 x 2 @102.5 or greater

3) Teens/Masters down and back chipper 
800-m run
30 HSPUs
30 DB thrusters (30/20)
30 box jump-overs (24/20)
30 power cleans (185/125)
30 box jump-overs
30 DB thrusters
30 HSPUs
800-m run

4) Games Row Burpee

For time 

500m row

30 bar facing burpees 

Friday 8/16

1) Back Squat 2 x 8 @70%, 3 x 6 @75%, 4 x 4 @80%,

2)  Summer Shred #23
3 Rounds
:45 Max Cal Bike
:45 Max Hollow Rocks
:45  to hold a max plank (:45 cap)

10 min AMRAP
10 DB Bench Press directly into
15 Push-ups (unbroken, go to knees if needed)
10 Ring Rows directly into
15 DB Hang Power Cleans (i.e. kipping bicep curls)

3) 12 min AMRAP
50 Double unders
10 Front Squats (115/75)
10 SOH (115/75)

4) 5 Rounds
6 Bench Press (205/135)
6 Sandbag over the shoulder (150/100)
200m run

Thursday 8/15

1) Workout #1 for time 0-15 minutes on the clock
3 Rounds
28/22 Cal Row
7 Muscle-ups (11 GI Janes)
21 Wallballs (20/14)

Workout #2 for time: 15-30 minutes on the clock
3 Rounds
400m Run
7 Deficit HSPU (45s/35s) (heavy Push presses)
14 DB Power Cleans (50/35s)

Wednesday 8/14

1) For time:
75 GHDSU (in as few sets as possible)
1000m Row

2) 12 Min EMOM
Even: 2 Hang Cleans + 1 FS
Odd: :30 Max distance HS walk

3) With a partner for time:
100/70 Cal Bike (switching every 10/7)
110 Alt Box Jumps (24/20)
120 Burpees (switching every 5)

Tuesday 8/13

1) 5 sets:
2 TnG Power Snatch rest :20 + 2 TnG Snatch

2) Summer Shred #22
6 min AMRAP
40 Single leg Jump rope (20/20)
20 V-ups

10 Min AMRAP
Using a light or empty barbell complete the following complex as many times as possible without putting the bar down (thats the goal)
10 reps of everything:
Upright row
Strict Press
Lunges (back or front) 5/5
Bicep Curls
Bent over row

rest as needed between rounds (increase weight if possible)

3) 14 min AMRAP
500/400m Row
40 Alt DB Snatch (50/35)
30 Push-ups
20 Pull-ups
10 DB Thrusters (70/40s)

Monday 8/12

1) Deadlift 5 x 4 at or above 82.5%

2) 12 minute EMOM:
Even- 2 Power Cleans + 1 Jerk (building)
Odd- 4-6 Ring Muscle ups

3) 3 Rounds
400m Run
18 TTB
9 Clean and Jerks (165/115)

Saturday 8/10

Good luck at Summer Slam today!!!

Friday 8/9

If you are competing tomorrow I would just hit #1,2,4 at well below maximum

1) 3 rep Hang Clean x 3
2 Rep Hang Clean x 3

2) 5 sets
1 1/4 Front Squats + :10 FR Hold
85% of max clean
-Between sets 5 Strict HSPU + 10 Kipping

3) 14 min AMRAP
60 Dubs
40 Pistols
30 Alt DB Squat Snatch

4) 20 min easy jog, bike or row to flush the legs

Thursday 8/8

1) Summer Shred #21
5 minutes:
10 Plank KB Pull throughs
10 Supine Trunk rotations

3 Rounds
15 Barbell Curls
15 Bent over reverse fly (DBs)

15-12-9
Banded Triceps Extension
Box Dips (rip dips)
Push-ups

2) 12 min AMRAP
200m Run
7 C2B
11 Box Jumps (24/20)

Wednesday 8/7

1) 1 Push Press + 2 Jerks x 5

2) 5 x 1 Split Jerk- working towards a heavy/max

3) 4 Rounds for reps
1 minute at each station
TTB
Thrusters (45/35)
KBS (55/35)
Cal Row or Bike (2 rounds bike/2 rounds row)

2 minute rest between rounds

Tuesday 8/6

1) Snatch DL 5 x 4 @100%

2) 12 Min EMOM
Even: Clean grip DL @110% x 5
Odd: 3-5 Ring Muscle-ups

3) For Time:
800m Run
21-15-9
Power Snatch (95/65)
3-2-1
Rope Climb

then 800m run

4) Accumulate 2:00 GHD Hollow Hold with weight overhead

Monday 8/5

1) Snatch Hi Pull + Hang Snatch (drop) + Snatch x 5 above 80%

2) OHS 4 x 3

3) Summer Shred #20
4 Rounds-
:45 Max Cal Bike
:30 rest
:45 Max Cal Row
:30 Rest

10 min AMRAP
10 Seated Strict Press (BB or DBs)
10 Ring Rows
20 Hollow Rocks

Class can be split into two groups Group 1 on the cardio Group 2 on the AMRAP

4) 10 Rounds 

2 Power Clean (135/95)

4 FR Lunges (135/95)

8 Burpees over bar