7/30 WOD

1) Strength:
a) Performance – 15 Mins to find a heavy set of 5 Deadlifts

 b) Fitness / Fat Loss – 4 Rounds (not for time)
-10 Deadlifts (choose a moderate weight)
-10 Ring Rows
-20 Mountain Climbers
-Rest 90 seconds b/w rounds

2) Conditioner: 2 Rounds For Time (20 Min Cap)
-400m Run
-15 Power Cleans (135,95)
-20 T2B
-25 Air Squats

7/28 Team WOD

1) Strength: Every 2 minutes, for 12 Mins (6 Sets)
-Tempo Bench Press @ 2-1-X-1
(2 Secs negative, 1 Sec pause at chest, Explode up, rest 1 sec at the top)

2) Conditioner: Against a 22 Min running clock, In Teams of 2, one person works at a time perform the following:

6 Min AMRAP:
-5 Rope Climbs
-30 Hand Release Push Ups

Rest 2 Mins then…

6 Min AMRAP
-30 American KB Swings (Blue,Red)
-15 Burpees

Rest 2 Mins then…

6 Min AMRAP
– Max Meters Rowed

7/27 WOD

1) Power: “Pick Your Poison”
A) Performance / Competitor –  Every 90 Seconds for 12 Mins (8 Sets)
– 1 Snatch Pull from ground + 2 Hang Snatch
*Work up to a Heavy set on the complex for the day…

B) Fitness / Fat Loss – 12 Min EMOM
-3 Hang Power Snatch (Scale = 5 DB Snatch on each arm)

2) Every 3 minutes, for 9 minutes (3 sets): Back Squat
-Find an 8RM for the day (Aim for 70-75% of 1-RM)

3) Conditioner: 5 Rounds for time:
-15 WallBalls (20,14)
-200m Run

7/26 WOD

1) Skill Work – 10 Minute alternating EMOM
-Even Mins
– 5-7 Handstand push up (Strict if possible – Kipping if necessary) Add deficit for more of a challenge. (Scale = kneeling one arm db press x6-8 each arm)
-Odd Mins – 20-30 second hollow rock/hold

2) Conditioner: 24 Min EMOM (8 Rounds)
Min 1: 5 Ring or Bar Muscle Ups (Pick which ever you are weaker at) (Scale = 10 C2B Pull-Ups)
Min 2: 12 Burpees
Min 3: 50 Double Unders (Scale = 100 Singles)
*You should have at least 15 seconds of rest b/w rounds, if not then lower reps to something more attainable for you…

3) Extra Credit: 5 Rounds
-250m Row as fast as possible
-Rest 2 Mins
*Try and keep all sprints within 3 Seconds of each other…

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