7/2 Team WOD

Strength: 2 Push Press + 3 Push Jerk (15 Mins)
*5 Sets to work up to a max on the complex for the day

Conditioner: Teams of 2 – 1 person works at a time
20 Min AMRAP
-20 Burpees over bar
-20 Hang Power Clean & Jerks (115,75)
-4 Rope Climbs
-400m Run

7/1

Strength: 12 Mins to find a 1RM on Pause Front Squat
-then 10 Mins to perform 3 Drop Sets
at 83% this week.
*You will pause 7 Seconds at the bottom of your front squat, stand and pause 15 Seconds at the top, then you can rack it. (This is a 22 Second Rep)
-Once you find your 1RM, you will then drop your weight to 83% of what you worked up to for the day and do 3 Drops sets of 3 Reps with the same tempo (These sets will be about 70 seconds each) Rest 2-3 Mins b/w drop sets

Conditioner: Heats of 6 go off every 3 mins
The first 6 people done squatting will be in the first heat, and so on and so forth…

Buy In: 500m Row

then, 5 rounds of…
-3 Muscle Ups (Scale = 3 C2B Pullups)
-6 DB Renegade Row (30,15) (Row on both arms = 1 rep)
-9 T2B
-12 DB Lunges in place (30,15) (6 each leg alternating)

 

6/30 WOD

Skill: 10 Mins Snatch Review

Strength:
A) Every 2 Mins for 16 Mins: 1 Hi Hang Snatch + 1 Hang Snatch + 1 Snatch from the ground
*Find a max on the complex for the day

B) Every 2 Mins for 16 Mins:
-10 DB Snatch From Ground (Alternate hands every rep) (50,30), and 10 Push Ups

Conditioner: 9 Min AMRAP
-5 Burpees
-10 Push Press (95,65)
-20 Double Unders

6/29 WOD

Strength: Back Squat – 15 mins to find a true 10RM, then… (Try and get heavier than last week by 5-10lbs)
1×10 @ 95% of your 10rm
1×10 @ 90% of your 10rm
*NO longer than a 1 second pause at the top to breathe and get tight between reps! Any longer rest than that and you are not finding a true 10rm… rest 2-3mins b/w sets

Conditioner: For TIme
-400m Run
-30 Pull-Ups (Scale is ring row if you need more than 1 green band)
-30 Ball Slams (20,10)
-200m Run
-20 Pull-Ups (Scale is ring row if you need more than 1 green band)
-20 Ball Slams (20,10)
-100m Run
-10 Pull-Ups (Scale is ring row if you need more than 1 green band)
-10 Ball Slams (20,10)

6/27 WOD

Congratulations to Coach Tom and Meg as they are getting hitched today! Because of this there will be no 1pm Class today as we are shorthanded on coaches. 9 and 10am are scheduled as normal. Thanks for understanding!

Strength: Overhead Squat – 5×5
*20 Mins to find a 5rm for the day

Conditioner:
7 Min AMRAP

-5 Deadlifts (225,155)
-10 Pull-Ups (any style as long as you don’t need a band)
-20 Double Unders

2 Mins Rest then…

5 Min AMRAP
-5 Burpee Over Bar
-10 T2B
-20 Double Unders

6/25 WOD

Strength / Skill : Deficit HSPU / HSPU / Wallwalks / HandStand Hold / Push Up
* Pick a skill that most applies to you above and perform 5 Sets of 5 reps. Make it as challenging or easy as it takes to get 5 reps each round. (HS Hold = 30 Seconds)
-2 Mins Rest b/w sets

Conditioner: 1 Round – Teams of 2 - Max Reps at each station
*2 Mins Work, 30 Seconds to rotate stations, Score is total reps of all stations.

-Push Press (95,65)
-Burpees
-Row (Calories)
-WallBalls (20,14)
-Double Unders
-KB Swings (Red Yellow)

 

6/24 WOD

Strength: 12 Mins to find a 1RM on Pause Front Squat
-then 10 Mins to perform 3 Drop Sets

*You will pause 7 Seconds at the bottom of your front squat, stand and pause 15 Seconds at the top, then you can rack it. (This is a 22 Second Rep)
Once you find your 1RM, you will then drop your weight to 80% of what you worked up to for the day and do 3 Drops sets of 3 Reps with the same tempo (These sets will be about 70 seconds each) Rest 2-3 Mins b/w drop sets

Conditioner: 5 Rounds (15min Cap)
-5 Power Clean (155,115)
-5 Pull Ups (any style)
-5 Deadlifts (155,115)
-5 T2B
-200m Run

 

 

6/23 WOD

Strength:
A) Every 2 Mins for 16 Mins – 1 Push Press + 2 Push Jerks
*Find a Max on the complex for the day

B)  15 Min EMOM
1st Min: Half Kneeling KB Strict Press x10-12 on Left Arm
2nd Min: Half Kneeling KB Strict Press x10-12 on Right Arm
3rd Min: 8-12 Push Ups

Conditioner: 9 Min AMRAP
-6 Ring Dips
-8 Shoulder 2 Overhead (135,95)
-10 Slam Balls (20,10)
-20 Double Unders

6/22

Strength: Back Squat – 15 mins to find a true 10RM, then…
1×10 @ 95% of your 10rm
1×10 @ 90% of your 10rm
*NO longer than a 1 second pause at the top to breathe and get tight between reps! Any longer rest than that and you are not finding a true 10rm… rest 2-3mins b/w sets

Conditioner: For TIme
Buy In: 400m Sprint (This is a max effort sprint!)

then…

6 Rounds
-4 Strict Pull-Ups
-8 Burpees
-12 Single Arm KB Swings (6 on Left arm and 6 on Right arm) (Red,Yellow)

6/20 WOD

Strength: Back Squat 3 sets to find a 15 Rep Max

Conditioner: Teams of 2 – 6 rounds each athlete (15min Cap)
Relay Style Athlete 1 – As fast as possible complete the following…
-5 Thrusters (95,65) (Scale = SDHP)
-10 KB Swings (Blue,Red)
-100m Sprint

Once athlete 1 comes in from the sprint, you will tag hands and athlete 2 will then perform the same thing. The other athlete will be resting getting ready to go as fast as possible. This whole workout is a sprint! (1 round = both athletes doing it)