8/26 WOD

1) Strength: 5 Rounds
– Bench Press x6-8 reps
Rest 60 Seconds, then…
– Single Arm DB Row x10-12 reps each arm
Rest 60 Seconds

2) Conditioner: In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of:

-5 Deadlift (225/175 lbs)
-10 Burpees Over the Barbell
-20 Wall Ball Shots (20/14 lbs)

8/24 WOD

1) Power: 3 Rounds of the following 5 Min EMOM
-3 Power Cleans From Ground (Scale = Hang Power Clean)
-Rest 1 Min after each 5 Min EMOM – this is your chance to move up in weight.
2) Conditioner: For Time:
-6 Box Jumps (24″,20″)
-8 Push Press (95,65)
-10 Alternating Front Rack Lunges (95,65) (5 each leg)
-200m Run

3) Extra Credit: 10 Min Recovery Row or Bike
-Row or Bike at a moderate pace, you should be able to hold a conversation the entire time…

8/23 WOD

1) Skill Work – Every 3 Mins for 15 Mins
-Min 1
– 5 Strict Handstand push up (Kip only if you can’t do strict) Add deficit for more of a challenge. (Scale = 30 Second Handstand Hold or kneeling one arm db press x6-8 each arm)
-Min 2 – 20-30 Seconds Arch Rock/Hold
-Min 3
– 20-30 Seconds Hanging L-Sit Hold

2) Conditioner: Every 4 Mins for 24 Mins (6 Rounds)
-10 KB Sumo Deadlift High Pull (Blue,Red)
-10 Burpees
-100m Sprint
*Go as hard and fast as you can on each round!

8/22 WOD

1) Power: 3 Rounds of the following 5 Min EMOM
-3 Power Snatch From Ground
-Rest 1 Min after each 5 Min EMOM – this is your chance to move up in weight.

2) Conditioner: 8 Min EMOM
-10 Pull-Ups
-15 Thrusters (95/65 lbs)
-30 Double-Unders (60 Singles)

3) Extra Credit: Tabata (8 Rounds – 20 seconds work / 10 seconds rest)
-Flutter Kicks

8/20 WOD

1) Strength:
a) Performance – Every 2 Mins for 12 Mins – 5 Thrusters
-Work up to a heavy set for the day

b) Fintess / Fat Loss – Every 3 Mins for 15 Mins
– 5 Thrusters
– 10 Ring Row

2) Conditioner: 3 Rounds for time
-50 Double-Unders
-30 Wall Balls(20/14 lbs)
-15 Pull-Ups

8/18 Team WOD

1) Strength: 5 Rounds
– Strict Press x8-12 reps
Rest 60 Seconds, then…
– Single Arm DB Row x12-15 reps each arm
Rest 60 Seconds

2) Conditioner: Teams of 2, 1 Person works at a time (20 Min Time Cap)
-4 Rope Climbs (Scale = Down Ups on the rope)
-100m Overhead KB Carry for each athlete (Red,Yellow) (KB in both hands)
-50 Burpees
-4 Rope Climbs (Scale = Down Ups on the rope)
-100m Overhead KB Carry for each athlete (Red,Yellow) (KB in both hands)
-50 T2B
-4 Rope Climbs (Scale = Down Ups on the rope)
-100m Overhead KB Carry for each athlete (Red,Yellow) (KB in both hands)
-1k Row

***Be Careful on the Overhead KB Carry. Focus on locking out your arms and stabilizing your whole body especially bracing your abs. Take smooth steps, don’t try and run. Don’t use more weight than you can handle. YOU SHOULD NOT HAVE TO PUT THE WEIGHT DOWN ON THE CARRY. If you need rest lower the weight.

8/17 WOD

1) Strength:
a) Performance – Every 2 minutes, for 16 minutes (8 sets):

2-Position Clean (1 Hang above knee + 1 Clean from the ground)  (Do Power Cleans if Mobility or Technique is an issue but try and add in a front squat after the clean from the ground)
***Build to today’s heavy on the complex, try and get heavier than last week, you may drop and reset after the hang clean…

b) Fitness / Fat Loss – 15 Min EMOM
(Use a moderate weight that is challenging but able to maintain perfect form)
-3 Power Cleans

2) Conditioner: For Time:
-100m Run
-30 Pull Ups (Scale = Ring Rows)
-30 Box Jumps (24,20) (Scale = Alternating Step Ups)
-200m Run
-20 Pull Ups
-20 Box Jumps
-400m Run
-10 Pull Ups
-10 Box Jumps

3) Extra Credit: 10 Min Recovery Row or Bike
-Row or Bike at a moderate pace, you should be able to hold a conversation the entire time…

8/16 WOD

1) Skill Work – 10 Minute alternating EMOM
-Even Mins
– 5-7 Strict Handstand push up (Kip only if you can’t do strict) Add deficit for more of a challenge. (Scale = kneeling one arm db press x6-8 each arm)
-Odd Mins – 15-20 Seconds Hanging L Sit Hold

2) Conditioner: Every 3 Mins for 21 Mins (7 Rounds)
-10 Push Press (115,75)
-15 Russian KB Swings (Blue,Red)
-25 Double Unders (50 Singles)
*Go as hard and fast as you can on each round!
**Push Press and KB swings MUST be unbroken. Lower the weight if not…

8/15 WOD

1) Strength:
a) Performance – Every 2 minutes, for 18 minutes (9 sets):
(You may Power if mobility is an issue but work Overhead Mobility Drills b/w sets)
– 1 Hang Snatch + 1 Snatch + 1 Overhead Squat
*Build to up to a Technical max on today’s complex…
(If it’s sloppy do not move up in weight!!!)

 b) Fitness / Fat Loss – Every 3 Mins for 18 Mins (6 Sets)
-5 High Hang Power Snatch (Scale = 5 DB Snatches each arm)
-5 Overhead Squats (Scale = 8-10 Goblet Squats)
-30 Seconds Overhead Squat Mobility Drills (You may alternate from choices below)
***OHS Drills include: Rolling out thorasic area, Lizard Stretch, Shoulder Dislocates w/ PVC, ankle stretches

2) Conditioner: For Time
-100 WallBalls (20,14)
*** The Catch: At the top of every minute you must perform 5 Burpees

3) Extra Credit: Tabata (8 Rounds – 20 seconds work / 10 seconds rest)
-Max Mountain Climbers