| Week of 8/2519 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| SWOD | SWOD: Week 2 of 8 Wendler (15 min) Back Squat: 3×3 Set 1: 3 reps at 70% of base number Set 2: 3 reps at 80% of base number Set 3: 3+ reps at 90% of base number |
4 sets ME T2B attempts Or 4 sets ME HKR attempts |
6 sets of 2 reps of a 3 position pause squat clean (2” off floor, below knee, above knee) Pause for 2 secs at each position Can drop inbetween reps, but immediately back on the bar |
4 Rounds: A1) 10R/10L unbroken reverse lunges w/BB on back (increase if possible) A2) 10 Double KB Stiff Legged Deadlift A3) 10R/10L Dual Leg liftovers (fourth video: https://pikdo.net/p/marcusfilly/2091051591419577507_470080382) *A2) https://bretcontreras.com/whats-the-difference-between-a-romanian-deadlift-american-deadlift-stiff-legged-deadlift-and-straight-leg-deadlift/?fbclid=IwAR2-_3i1LHknRr2If8bN99PrV0jYQ9WdRNRQByjiFxMUbMdYBGKZdPajJ9s |
A1) DB Press NEGATIVES (40X0=4 sec count down) 4 sets x 8 reps A2) Barbell Front Raises 4×10 *Scale to plate if needed |
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| WOD | AMRAP 8 min 5 Chest to Bar Pullups 10 Hang Power Snatches (75/55) 20 Double Unders L2: 5 Pull-Ups (Band Ok), (55/45), 30 Doubles/Singles L1: 5 Ring Rows, (45/35), 60 Singles |
2 Rounds for Total Reps 60 Seconds at the following stations 1.Cal Row 2. Squat Cleans (135/95) 3. Cal Bike 4. Russian KB Swings (70/53) L2: (115/85) (53/35) L1: (95/65) (35/26) Beginner: Front squats from the rack instead of squat cleans |
For time 8*-10*-12* Power Cleans (135/95) HSPU *200m run after each round (18 min cap) RxA: 185/135 and Strict HSPU L2: (115/85), Box HSPU L1: (95/65), Seated DB Strict Press Beginner: Deadlifts instead of Power Cleans |
4 Rounds for time 8 American KB Swings (53/35) 100m w/KB in racked position (53/35 on one side)* 8 Alternating KB Snatches (53/35) 100m w/DB in overhead locked out position (40/30 on one side)* *Change sides for each round (20 min cap) L2: (35/26) (30/20) L1: (26 or lighter) (20/15) Beginner: DB Snatches instead of KB Snatches |
For Time Buy in: 800m run 20 Ring Rows 10 Burpees 15 Ring Rows 15 Burpees 10 Ring Rows 20 Burpees (20 min Cap) Rx: Ring Rows = body parallel to floor, shoulders under rings L2: Scale ring rows as needed L1: Scale ring rows as needed, Sprawls |
EMOM 8 min 2 Deadlifts Score=Heaviest weight lifted Rest 4 min, then 3 Rounds for time 6 Deadlifts (225/155) 12 Pushups 18 Box Jumps w/Step Down (24/20) L2: (205/135) (20) L1: (185/125) Step Ups |
| Accessory | Staggered Walking Good Mornings 20-16-12 w/ increasing weight https://www.instagram.com/p/B06shCugNpP/?utm_source=ig_web_copy_link |
Deficit Sumo Deadlift w/ KB Stand on Plates to elevate height of stance, go AHAP with KB weight 3×8-12 |
Clean Lift Off 3×5 80-110% of 1RM https://www.catalystathletics.com/exercise/368/Clean-Lift-off/ |
Sandbag Carry 400m |
Plate Pass 3×8-10 https://www.youtube.com/watch?v=KA1gks_aGD0 |
Sled Pull Power Walk x400m |
| Stretching | Twisted Cross Pigeon Supine Twist |
Pigeon Pose Thread The Needle Frog Pose |
Eagle Pose IT Band Stretch Low Dragon |
Archer Pose Forward Fold Seal/Sphinx |
Archer Pose Eagle Pose Twisted Cross |
Legs on the Wall Couch Stretch Thread The Needle |