WORKOUTS

Wednesday, August 25th, 2021

SWOD Back Squat (5×2) 2 Back Squat x 5 sets @85% of 1RM * Complete a set every 1 minute 30 seconds * * 15 minutes WOD Metcon (7 Rounds for time) Every 3:00 (7 sets) 12/10 Calorie Row 12 Toes to bar 12 Burpees

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Tuesday, August 24th, 2021

SWOD Bench Press (6×2) 2 Bench Press x 6 sets @85% of 1RM * Complete a set every 1 minute 30 seconds * * 15 minutes WOD Metcon (Time) For Time: 21-15-9 Clean and Jerks (135/95) Pull-ups Turkish Sit-ups with plate (25/15) * Target time:

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Monday, August 23rd, 2021

SWOD Deadlift (5×2) 2 Deadlifts x 5 sets @85% of 1RM *15 minutes * Complete a set every 1 minute 30 seconds * WOD Metcon (Time) For Time: 250 Double Unders 50 Double Dumbbell Thrusters (50s/35s) * Target time: 10-12 minutes * Time cap: 15

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Saturday, August 21st, 2021

WOD Partner Workout:500/400 Calorie Bike*Partner Must Hold 2×50/35’s in farmers hold*Switch on the bike as desired * Target time: 28-32 minutes* Time cap: 40 minutes

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Friday, August 20th, 2021

WOD 10:00 Amrap12/10 Calorie Row12 Alternating Hang Dumbbell Clean and Jerk (50/35) – Rest 5:00 – 10:00 Amrap12/10 Calorie Row8 Burpee Over Rower * Target number of Rounds each set: 8+

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Thursday, August 19th, 2021

SWOD 4 Bench Press x 4 sets @80% of 1RM (Build)*13 minutes WOD Teams of 23 Rounds (each)50 Wallballs (20/14)400m Run* Partner one wall balls while partner 2 is running, switch when both are have completed their station. Rotate through until both partners have completed

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Wednesday, August 18th, 2021

SWOD 4 Back Squats x 5 sets @80% of 1RM * Complete a set every 1 minute 45 seconds * WOD 13:00 Amrap40 Double Unders25 Power Snatch (75/55)40 Double Unders20 Power Snatch (95/65)40 Double Unders15 Power Snatch (135/95)40 Double Unders10 Power Snatch (155/105)40 Double Unders5

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Tuesday, August 17th, 2021

SWOD 4 Shoulder Press x 5 sets @80% of 1RM * Complete a set every 1 minute 45 seconds * WOD 12:00 min AMRAP10 Push-Ups10 Ring Rows10 Abmat Sit-ups10 Air squats * Target number of Rounds: 8+

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Monday, August 16th, 2021

SWOD 4 Deadlifts x 5 sets @80% of 1RM * Complete a set every 1 minute 45 seconds ** 15 minutes WOD 3 rounds21 Toes to Bar15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike9 Clean and Jerks (135/95) * Target time: 8-10 minutes* Time

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