Week of 7/28 to 8/3

*IMPORTANT NOTE* - I’ll be discontinuing the blog (as it’s redundant in many ways) at the end of this week. We’ll continue posting this week for those who haven’t transitioned over yet.

In the future we will be sharing the Workouts of the Day exclusively in our Gym Discord (in the #wod channel) since that’s where I’d prefer most discussions to be had, especially after the end-of-day photo. Join via this link!

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Monday 7/29 - 2x12321 then 3-part pausing deadlifts for 10 minutes

5 rounds for time:
12 alternating dumbbell snatches, 20/35/50lbs
12 burpee-over-dumbbell

* Start and end with a 35/50cal row!

Tuesday 7/30 - 2x12321 and stretchy runs!

10x3 pause back squat then

for time:
80 push press, 45/75/105lbs
100 box jumps, 12/20/24”

Wednesday 7/31 - 5x121 then 2k row/ski or 5k berg

3 rounds for time:
800m run
30 dumbbell step-ups, 2x20/35/50lbs
10 wall walks

Thursday 8/1 - 5x121 + Junkyard Dog Warmup x2 and Bella Complex work

EMOM x 20 minutes:
a. 5 pullups + 10 pushups + 15 squats
b. clean + shoulder-to-overhead + front squat + shoulder-to-overhead

Friday 8/2 - 6x121 and Simple & Sinister

10 rounds for time:
5 deadlifts, 85/125/185lbs
10 wall ball, 8/14/20lbs to 9/9/10’
150m farmer’s walk, 2x12/16/24kg (or 2x25/35/50lbs)

Saturday 8/3 - 6x121 and front squats

1:00 to complete
5 pogo burpees
max snatches, 55/85/115lbs

Rest 1:00. Complete 8 total rounds for total snatches.