Weekly Training Plan - August 3-9

Monday, August 3, 2026

800m Run & 15 OHS

3 rounds for time:

800-m run
15 overhead squats (105/155 lb)

Tuesday, August 4, 2026

Muscle-Up Annie

For time:

50 double-unders
50 AbMat sit-ups
5 strict muscle-ups
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up

Wednesday, August 5, 2026

Power Clean 5x3

Power Clean
3-3-3-3-3

Thursday, August 6, 2026

Bike Max Watts

Every 4:00 for 5 rounds:

Air bike for sustained watts

– Use the first minute to see how high you can keep the watts for the entire minute.
– Rest the remaining time.
– For the remaining 4 rounds, only bike as long as you can keep the watts above what you were able to sustain in the first minute, then rest the remainder of the 4:00.

Friday, August 7, 2026

For time:

1,000-m row
then…
5 rounds of:
25 pull-ups
7 shoulder-to-overhead (85/135 lb)

Saturday, August 8, 2026

Team WOD

Sunday, August 9, 2026

KBS, KB Carry and L-Sit

10 rounds for time with a partner:

30 KB swings (35/53 lb)
30-m bottoms-up KB carry (35/53 lb)

– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.