7/8 WOD

Strength: 12 Mins to find a 1RM on Pause Front Squat
-then 10 Mins to perform 3 Drop Sets
at 85% 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 85% 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 for time
-1 Rope Climb
-10 WallBalls
-10 T2B
-100m Run

7/7 WOD

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) 15 Min EMOM: (5 Rounds)
1st Min: 10 DB Snatch From Ground (Alternate hands every rep) (50,30),
2nd Min: 12 Push Ups
3rd Min: 4 WallWallks

Conditioner: 9 Min AMRAP
-5 Box Jumps (24,20) (Scale = Step Up)
-10 Burpees
-15 KB Swing (Red,Yellow)

7/6 WOD

Strength: Back Squat – 15 mins to find a true 10RM, then… (Try and get heavier than last week by 5-10lbs, this is the last week of 10 reps so try and PR)
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

Run a 400m, then…

Perform 3 rounds of the following…
- 5 Strict Pull-Ups
- 10 Lateral Ball Slams (20,10)
- 15 Double Unders

Run a 200m, then…

Perform 3 rounds of the following…
- 5 Strict Pull-Ups
- 10 Lateral Ball Slams (20,10)
- 15 Double Unders

Then finish with a 100m Run

7/4 WOD

Strength: 3 Sec Pause Overhead Squat 5×3 – Pause 3 Seconds at bottom of your overhead squat. Work up to a 3rm for the day.
-Rest 2 Mins b/w sets

Conditioner  –  For Time
40 Wallballs (20,14)
400m Run
30 Wallballs
300m Run (200m + 100m)
20 Wallballs
200m Run
10 Wallballs
100m Run

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