7/25 WOD

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

3-Position Clean (high hang, mid-thigh, and then from the floor)
*Build to today’s heaviest triple

 b) Fitness / Fat Loss – Every 2 Mins for 16 Mins (8 Sets
-5 High Hang Power Cleans
-30 Second Plank

2) Conditioner: 12 Min Ladder By 2’s
-Hang Power Clean (115,75)
-Front Squat (115,75)
-Shoulder 2 Overhead (115,75)

3) Extra Credit: 4 Rounds
-30 Seconds Max Calories Assault Bike
*Rest 2 Mins B/W rounds

7/23 WOD

1) Strength:
a) Performance – 3 Push Press Every 2 mins for 12 minutes (6 sets):
*Build to today’s heaviest triple.

 b) Fitness / Fat Loss – Every 3 Mins for 12 Mins
-10 Push Press
-10 Push Ups
-10 Leg Lifts

2) Conditioner For Time:
-5 Muscle Ups (Scale = 10 C2B)
-20 Deadlifts (185,135)
-100m Run
-4 Muscle Ups (Scale = 8 C2B)
-15 Deadlifts (185,135)
-200m Run
-3 Muscle Ups (Scale = 6 C2B)
-10 Deadlifts (185,135)
-400m Run
-2 Muscle Ups (Scale = 2 C2B)
-5 Deadlifts (185,135)
-800m Run

7/21 Team WOD

1) Skill: Every 2 Mins for 10 Mins, perform:
-2 Legless Rope Climbs (Scale = 4 Rope Climbs)
*If you don’t have rope climbs spend 10 mins with coach learning progressions…

2) Conditioner: 35 Min Time Cap – Team WOD
Treat each section of the workout as a sprint interval and recover as your partner works
In teams of two, one partner works at a time, complete the following for time:
-800 Meter Relay Run (alternating 200 meters)
immediately followed by…

20 rounds (partners alternating full rounds) of…
-4 Strict Chin Ups
-6 Hang Power Cleans (135,85)
-8 Burpees

immediately followed by…
800 Meter Relay Run (alternating 200 meters)

 

7/20 WOD

1) Strength: Every 2 minutes, for 10 minutes (5 sets):
-20 Weighted Walking Lunges (10 Each Leg)
(Pick A DB or KB that is challenging!)

2) Power: Every 2 minutes, for 10 minutes (5 sets):
-8-12 Reps Banded Push Ups (Scale = max regular push ups)
*Use a band that is challenging, you should not be able to do more than 12 Reps!

3) Conditioner For Time: (Go in Heats)
-40/30 Calorie Row or Assault Bike
-30 Thrusters (115/75 lbs)
-20 Box Jump-Overs (24″/20″) (Scale = Step Ups)

7/19 WOD

1) Skill Work – 10 Minute alternating EMOM
-Even Mins
– 5-7 Strict Handstand Push Up (Scale = Kipping)
(Full Scale – kneeling one arm db press x6-8 each arm)
-Odd Mins – 20-30 second arch rock/hold

2) Conditioner: For time:
-Run 800 Meters
-40 Alternating Dumbbell Snatches From Ground (50/30) (Must alternate after every rep!)
-40 Toes to Bar
-Run 400 Meters
-20 Alternating Dumbbell Snatches
-20 Toes to Bar
-Run 200 Meters
-10 Alternating Dumbbell Snatches
-10 Toes to Bar

3) Extra Credit: 3 Rounds
– 10-12 DB Rows each arm
– 8-10 DB Curls each arm
-Rest 60-90 Seconds

7/18 WOD

1) Strength:
a) Performance – Every 3 minutes, for 18 minutes (6 sets):

-Tempo Front Squat x 3 reps @ 32X1
*Build to today’s heaviest triple at the prescribed tempo – 3 second down, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.

 b) Fitness / Fat Loss – 4 Rounds
-10 Goblet Squats
-10 Glute Bridges
-30 Seconds Flutter Kicks
-Rest 60-90 Seconds

2) Conditioner: Every 4 minutes, for 12 minutes (3 sets), for times:
-10 Strict Pull-Ups (Scale = 15 Ring Rows)
-25 Kettlebell Swings (Blue,Red)
-50 Air Squats

3) Extra Credit: 4 Rounds
-30 Seconds Max Calories Assault Bike*Rest 2 Mins B/W rounds

7/16 WOD

1) Strength: 5 Deadlifts – Every 2.5 minutes, for 15 minutes (6 sets):
-Work up to a 5RM for the day

2) Conditioner: For time: 18 Min Time Cap
Run 400 Meters
-20 Chest-to-Bar Pull-Ups
-30 Hand Release Push Ups
Run 400 Meters
-30 Hand Release Push Ups
-20 Chest-to-Bar Pull-Ups
Run 400 Meters

7/15 Team WOD

1) Skill: Every 2 Mins for 10 Mins, perform:
-3 Rope Climbs
-10 HR Pushups
*If you don’t have rope climbs spend 10 mins with coaching learning progressions…

2) Conditioner: 18min AMRAP – Teams of 2 – One Person works at a time
-30ft Bear Crawl
-30 Russian KB Swings (Blue,Red)
-30ft Crab Walk
-30 Burpees
-400m Run
*Both Athletes must perform the crawl, walk and run together at the same time…

7/13 WOD

1) 10 Mins of Prep Work: Ankle Mobility, Front Rack Position & Glute Activation

2) Strength “Pick Your Poison”
A) Performance / Competitor – Clean from the ground – 6 min EMOM
Min 1: 50%x2
Min 2: 60%x2
Min 3: 65%x2
Min 4: 70%x1
Min 5: 75%x1
Min 6: 80%x1

Rest 1 min, then immediately perform,1 Clean Every 2 Mins for 10 mins and build to a new 1RM
Set 1: 85%
Set 2: 90-92%
Set 3: 95-97%
Set 4: 99-102%
Set 5: 101-105%

B) Fitness / Fat Loss – 15 Min Alternating EMOM
1st Min – 5 Hang Power Cleans
2nd Min – 10 KB Split Squats (5 each leg)
3rd Min – 20-30sec arch hold

3) Conditioner: 10 Min AMRAP
-5 C2B Pull Ups
-10 Ball Slams (30,15))
-20 Double Unders (50 singles)

7/12 WOD

1) Skill Work – 10 Minute alternating EMOM
-Even Mins
– 5-7 Handstand push up (Strict if possible – Kipping if necessary)
(Scale – kneeling one arm dbl press x6-8 each arm)
-Odd Mins – 20-30 second hallow rock/hold

2) Conditioner: Every 5 minutes for 30 minutes (6 Sets)
-Go in heats of 6 every 2.5mins

-10 Push Press (115/75 )
-10 Burpee over bar
-Row 250m

*The goal is to sprint as hard and fast as possible every round. During your breaks keep moving and focus on bringing your heart rate down…