Friday 8/23

Warm-up • 200 Single Unders 3 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Straddle Stretch 3 rounds: • 10 m Duck Walk • 10 Mountain Climbers Conditioning “Dallas 5” 5 minutes of: •Burpees Then, 5 minutes of: •7 deadlifts,...

Thursday 8/22

Warmup RomWod Partner Wod 25 min AMRAP 20/15 Cal Row One round of “DT'” 12 Deadlift(155/105) 9 Hang power Cleans 6 Shoulder to over head One round of ‘Cindy’ 5 Pull Ups 10 Pushups 15 Air Squats 10 Tire Flips Notes: Share work load as needed....

Wednesday 8/21

Warm-up2 rounds20/15 Cal Bike10 Air Squats 2 rounds:Quad stretchWristPike StretchCobra Strength Single arm KB row3 x 10Hip Extensions3 x 10Conditioning3 RFT• 5 Deadlifts (275/185)• 20 Box Jumps (24/20)• 80 Dubs/160 Singles

Tuesday 8/20

Warm-up • 300 m Row 2 rounds: • 10 PVC Good Mornings • 10 PVC Passthroughs • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg Standing Toe Touch Hold Standing Straddle 3rd World Squat Strength Back Squat 10/8/6/4/2 Conditioning 10-9-8-7-6-5-4-3-2-1 •...

Monday 8/19

Warm-up 3 rounds 10 Jumping Jacks 10 Jumping Lunges 10 Air Squats Spiderman Lunge Pigeon Pose Downward Facing Dog Strength 3-position Cleans (hip/knee/floor) 5 sets of the complex Start light; increase weight to finish as heavy as possible. Conditioning 10 min AMRAP:...