WEEK 8 of 9

July 2021 

5th – 10th July

Next week will be test week, so this week we’d recommend pulling back slightly with the overall intensity in the WOD’s. The goal is to go into next week feeling good and ready to hit some big numbers 💪🏼

This week overview: 

Monday: Back squat week 8

Tuesday: Power snatch week 8

Wednesday: Gymnastics

Thursday: OH pressing week 8

Friday: Big Friday Endurance WOD

Saturday: Deadlift 

MONDAY 

STRENGTH:

Back squat week 8

2 x 5 @ 80%

1 x 1 @ 95%

Rest as needed after each set. 

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WOD:

For Time

21-18-15-12-9 reps of:

Box jumps 

Thrusters 35/25kg 

TUESDAY 

STRENGTH:

Power Snatch week 8

EMOM 10

1 x snatch balance from rack (2 sec pause in catch)

Catch in power, not full squat. Aim to build over each set. 

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WOD:

AMRAP 4:

21 DB snatch alternating 22.5/15kg 

10 UpDowns

rest 2 minutes

AMRAP 4:

15 DB snatch alternating 22.5/15kg

21 DU

rest 2 minutes

AMRAP 4:

9 DB snatch alternating 22.5/15kg

10 Sit ups 

WEDNESDAY 

GYMNASTICS STRENGTH:

2 rounds

AMRAP 1 min – Max Strict HSPU

Rest 60 seconds

AMRAP 1 min- Max Strict Pull ups

Rest 60 seconds 

AMRAP 1 min – Max strict T2B or weighted feet anchored sit ups 

Rest 60 seconds

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WOD:

15 minutes For Quality

10 Plate Ground-to-Overheads 

15 Russian Twists

20 Air Squats with Plate 

30 Sec weighted forearm plank

THURSDAY

STRENGTH:

Overhead pressing week 8

6 sets – building every 90 seconds 

2 x Shoulder to overhead (can be push jerk or split jerk)

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WOD:

21-15-9 For Time

Power Cleans

Shoulder-to-Overheads

Burpees

50/35kg

FRIDAY 

BIG FRIDAY

ENDURANCE WOD:

3 Rounds for Time

800m Run / 1k/800m Row / 60/42cal Bike cals

50 Weighted Step-Ups @ 1 x 22.5/15kg

40 Push-Ups

Time Cap: 45 minutes

SATURDAY 

Benchmark Saturdays

STRENGTH:

Deadlifts

Build to a heavy 2 reps for the day.

All reps @ tempo 11X1 (not touch & go)

Rest as needed. 

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WOD:

‘Incredible Hulk’

AMRAP in 20 minutes

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squat

52.5/35kg