Monday, August 1st, 2016

Warm Up

250m Row

Then 2 Rounds of:

10 Pass Throughs
10 Kb Swings
10 Abmat Situps
10 Iron Cross

 

A) Strength/Skill

Front Squat
Every 2 Min for 10 min Work Up to a 3 Rm Front Squat

Push Press
5 Min EMOM 5 Reps @ Med Weight

 

B) WOD

For Time:
10-8-6-4-2
Hang Power Cleans 135/85
C2B Pullups
Box Jumps 30/24

 

Saturday, July 30th, 2016

Warm Up

400m Run

Then 2 Rounds of:

:30 Samson Stretch (Each Leg)
10 Scorpions
10 Good Mornings
10 Light Goblet Squats

 

A) Strength/Skill

Pick Teams and Warm Up

 

B) WOD

Deck of Cards Teams of 4
Hearts- Box Jumps 24/20
Diamonds- Toes to Bar
Spades- OVH Squats 75/55
Clubs- Burpees
Joker #1- 800m Farmer Carry 45/35 Each Hand
Joker #2- 100m Team Walking Lunges

800m Total on the Farmer Carry/200m per person
2 hands on the person in front of you for lunges
work together as a team and communicate

Friday, July 29th, 2016

Warm Up

250m Row

Then 2 Rounds of:

10 Walking Lunges
10 Scorpions
:30 Samson Stretch
10 Pass Throughs

 

A) Strength/Skill

Front Squat
5 Reps @ 70-75% Every 2 Min for 6 Min

10 Min EMOM

Even Min: :30 Hollow Rock Hold
Odd Min: :30 Superman Hold

 

B) WOD

For Time

Run 800m
25 Clean and Jerk 115/95
Run 600m
20 Snatch 95/65
Run 400m
15 Thruster 75/55

Thursday, July 28th, 2016

Warm Up

400m Run

Then 2 Rounds of:

5 Inch Worms
10 Good Mornings
10 Iron Cross
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
5 OVH Squats @ 70-75%

Every 2 Min for 6 Mins
5 Strict Shoulder Press @ Med Weight

 

B) WOD

3 Rounds

5 Tire Flips
10 Kb Step Ups (35/25) (24/20)
15 Cal Row
20 V-Ups

Wednesday, July 27th, 2016

Warm Up

250m Row

Then 2 Rounds of:

:30 Samson Stretch
10 Scorpions
10 Abmat Situps
10 Pass Throughs

 

A) Strength/Skill

EMOM – 12 Minutes (4 rounds each)

Min 1: 4 HSPU
Min 2: 6 Strict Pullups
Min 3: 30 Dubs or 60 Singles

 

B) WOD

5 RFT:

9 Deadlift 155/115
7 Pushups
5 Power Cleans 155/115

Tuesday, July 26th, 2016

Warm Up

400m Run

Then 2 Rounds of:

:30 Handstand Hold
10 Walking Lunges
10 HRPU
10 OVH Squats

 

A) Strength/Skill

5 Min EMOM
:30 Plank Hold

5 Min EMOM
5 Ring Dips

5 Min EMOM
1 Rope Climb

 

B) WOD

For Time:

10-9-8-7-6-5-4-3-2-1

Push Press 95/65
Toes to Bar

Monday, July 25th, 2016

Monday

Warm Up

250m Row

Then 2 Rounds of:

10 Pass Throughs
10 Scorpions
10 Good Mornings
10 Iron Cross

 

A) Strength/Skill

Front Squat
Every 2 Min for 10 Min Work Up to a 3 Rm Front Squat

Push Press
5 Min EMOM 3 Reps @ Mod Weight

 

B) WOD

For Time:

100 Air squats
30 Box Jumps 24/20
30 Kettlebell Swings 45/35
30 Abmat Sit-ups
30 Pullups
30 Burpees
30 Wallballs 20/14
800 Meter Run

Saturday, July 23rd, 2014

Warm Up

400m Run

Then 2 Rounds of:

:30 Samson Stretch (Each Leg)
10 Scorpions
10 Good Mornings
10 Light Goblet Squats

 

A) Strength/Skill

Pick Teammates and Warm Up Movements

 

B) WOD

Teams of 4 For Time:

200m Sprint Relay (2 People working at a time)
20 Push-Up Relay (2 People working at a time)
300m Row Relay (1 Person working at a time)
30 KB Swing Relay 45/35 (1 Person working at a time)
400m Run (all Together)
40 Power Cleans 135/95 Cumulative (1 Person working at a time)
600m Medball Carry (all together)

Friday, July 22nd, 2016

Warm Up

250m Row

Then 2 Rounds of:

10 Walking Lunges
10 Iron Cross
10 Abmat Situps
10 HRPU

 

A) Strength/Skill

Front Squat
5 Reps @ 70-75% of Monday’s Max Every 2 Min for 6 Min

OVH Squat
Work up to a 2 Rep Max Every 2 Min for 10 Min

 

B) WOD

4 RFT:

1 50m Sled Push 90/50
5 Ring Dips
10 Pull Ups
15 Abmat Situps

Thursday, July 21st, 2016

Warm Up

400m Run

Then 2 Rounds of:

5 Inch Worms
10 Ring Rows
10 RDL + High Kick
10 Pass Throughs

 

A) Strength/Skill

Power Clean + Clean
1 Reps @ 65-70% Every 2 Min for 10 Min

Tempo Pull
3 Reps @ 75-80% of your best
3 Min EMOM

 
B) WOD

As Many Rounds as Possible in 12 minutes:

Run 200m
5- Hang Power Cleans 115/75
7- Front Squats