WODS 8/31/26

Monday 8/31

"STRENGTH"

In 20 Minutes

Build to 2 Rep Max Front Squat

"CONDITIONING"

For Time:

500m Row

40 Air Squats

30 Abmat Situps

20 Pushups

10 Pullups

"FINISHER"

3 Rounds

:30 Hollow Hold

:30 Side Plank (R)

:30 Side Plank (L)

Tuesday 9/1

"CONDITIONING"

Perform A Tabata of Each Movement

8 x 20 Seconds Work 10 Seconds Rest Per Movement

Tabata 1: Russian Kettlebell Swings (53/35)

Tabata 2: Double Unders

Tabata 3: Weighted Box Step Overs (53/35) (20/16)

Tabata 4: Calorie Bike

"STRENGTH"

3 Rounds For Quality

10 Seated Double Dumbbell Shoulder Press

10/10 Single Arm Upright Row

Wednesday 9/2

"CONDITIONING"

Teams of 2

For Time:

30 Power Snatches (95/65)

50 Box Jump Overs (24/20)

2000m Row

Rest 3 Minutes

2000m Row

50 Box Jump Overs

30 Power Snatches

*Split Reps/Distances as Needed

Thursday 9/3

"CONDITIONING"

In 10 Minutes:

3-6-9-12-15.....

Wallballs

Burpees

"STRENGTH/SKILL"

4 Rounds

1 Set Max Distance Double Kettlebell Farmer Carry (as heavy as possible)

Rest 1 Minute

25 Hollow Body Rocks

Rest 1 Minute

Friday 9/4

"STRENGTH"

12-10-8-6-4

Bench Press (pick load)

Reverse Flys

Banded Face Pulls

"CONDITIONING"

5 Rounds

2:30 AMRAP of:

12 Toes to Bar

25ft Single Dumbbell Overhead Walking Lunges

1 Minute Rest Between Rounds

Resume work on last rep after every cycle

Saturday 9/5

"CONDITIONING"

"Tudor"

Teams of 2

For Time:

Buy In:

4x400m Run (team)

31 Push Ups (each)

Then, 20 Rounds of:

3 Deadlifts (135/95)

3 Clean & Jerks

3 Front Squats

*Partners alternate rounds

Cash Out:

4x400m Run (team)

31 Push Ups (each)