Weekly Training Plan August 17-23
Monday, August 17, 2026
Pull Ups, Hang Squat Cleans & Row
For time:
50 pull-ups
50 hang squat cleans (65/95 lb)
50-cal row
Tuesday, August 18, 2026
DB Bench Press & HRPU
21-18-15-12-9 reps for time of:
DB bench presses (35/50 lb)
Hand-release push-ups
– Use two dumbbells.
Wednesday, August 19, 2026
GHD Sit-Ups-Med Ball Step-Ups & Med-ball Run
3 rounds for time:
30 GHD sit-ups
30 med-ball box step-ups (20/24 in) (14/20 lb)
400-m med-ball run
Thursday, August 20, 2026
Split Jerk 1 rep max
Split Jerk
1-1-1-1-1-1-1
Friday, August 21, 2026
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max power snatches (95/135 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max overhead squats (95/135 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max squat snatches (95/135 lb)
– 1 shuttle is 25 ft down and back
- Power Snatches + OHS + Squat Snatches = Score
Saturday, August 22, 2026
Team WOD
Sunday, August 23, 2026
AMRAP 20:
25 wall-ball shots (14/20 lb) (9/10 ft)
10/15-cal Echo bike
5 wall walks
