WODS 8/4/25

Monday 8/4

"CONDITIONING"

Teams of 2. Switch Every Minute.

AMRAP 28 minutes:

15 Calorie Bike

10 Alt. Dumbbell Hang Power Clean and Jerk (50/35)

5 Dumbbell Facing Burpees

Tuesday 8/5

"STRENGTH"

In 12 Minutes, Build To

Moderate 5 Rep Deadlift

Then In 8 Minutes, Build to

Moderate 5 Rep Shoulder Press

"CONDITIONING"

3 Rounds of

AMRAP 3 minutes:

7 Deadlifts (155/105)

7 Box Jumps Overs (24/20")

7 Handstand Pushups

REST 1:30

Wednesday 8/6

"CONDITIONING"

3 Sets:

AMRAP 8 minutes:

1000m Row

- with remaining time, AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

REST 2:00

Thursday 8/7

"CONDITIONING"

As Many Rounds As Possible in 14 Minutes

5-10-15-20-25....

Kettlebell Swings (53/35)

Double Unders

Abmat Situps

Fitness:

Single Unders x2 / Toe Touches

"STRENGTH"

3 Rounds For Max Distance:

1 Min Max Double Front Rack Carry (53/35)

1 Min Rest

1 Min Max Double Famer Carry (53/35)

1 Min Rest

Friday 8/8

"STRENGTH"

In 15 Minutes Complete:

12-12-12 Back Squat (60-70%)

"CONDITIONING"

"Fight Gone Bad"

3 Rounds for Total Reps / 1:00 Each Station

Wallballs (20/14) (10/9)

Sumo Deadlift High Pull (75/55)

Box Jumps (20)

Push Press (75/55)

Calorie Row

REST

Saturday 8/9

"CONDITIONING"

Teams of 2. Trade Reps as Needed. Run/Row at the same time.

AMRAP 20 minutes:

400m Run (P1) / 500m Row (P2)

60 Lunges

30 Toes to Bar

400m Run (P2) / 500m Row (P1)

60 Lunges

30 Man Makers (35/25)

"STRENGTH"

With time remaining:

1RM Bench Press

HYBRID STRENGTH

A) Power Snatch + Overhead Squat

5 sets (2+1) @ 45-75%

B) Snatch

6 sets 1 up to heavy single for the day

C) Snatch Lift Off + Snatch Deadlift

5 sets (2+2) @ 90-110% of best snatch

D) 3 rounds for quality

10 Skull Crushers

8 Barbell Rollouts

240ft Farmer Carry