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Tuesday, July 30 2019 

Strength/Skill: EMOM 20
1) 5-7 Strict HSPU (ADV: add a deficit) 
2) 3 Deadlifts 70-75%

WOD: AMRAP 15 
50 Double-Unders
5 Hang Power Cleans 135/95
12 Burpees

Round 2: 155/105
Round 3: 165/110
Round 4: 175/115
Round 5: 185/120
Round 6: 195/125
Round 7: 205/130

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Saturday, July 27 2019 

SWEAT: In Teams of 2, 35 minutes to complete…
800m Run (school street) 
40 Wall balls 20/14
50 Cal Row, Bike, Ski
60 Goblets Lunges 53/35
70 Burpees
80 Partner WB Sit-ups 
90 American KB Swings 53/35
100 Double-unders 

*Divide the work as needed

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Friday, July 26 2019 


Skill: Muscle-ups 
Progressions: 
(1) Banded Ring MU
(2) Ring Dips
(3) Pull- UPS

Strength: Front Squat
60% x 5 reps
70% x 5 reps
80% x Max reps 
15/12 Cal Bike after every set

WOD: AMRAP 12
12 Box Jumps 24/20
10/7 Ring Dips (ADV: 5 Muslc-ups) 
12 KB Swings 70/53

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Wednesday, July 17 2019

Strength: In an 18 minute window complete 4-5 sets of
Back or Front Rack Lunge x 6 reps (3 per leg, should be HEAVY)
Superset with…
Ring Dip x Max reps

WOD: AMRAP 15
10/7 Cal Bike
10 Wall Balls 20/14
2 Squat Cleans 60%

Round 2: 65%
Round 3: 70%
Round 4: 75% 
Round 5: 80%
Round 6: 85%
Round 7: 90%

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Monday, July 15 2019

Strength: Back Squats (Deload)
10 Reps @ 50%
8 Reps @ 60%
6 Reps @ 65%
4 Reps @ 70%
Superset with Single Leg Dead lift 4 Sets 6 Per Leg

WOD: 5 Rounds of 2 minute AMRAP
10/7 Cal Bike or 12/10 Cal Row
10 Toes to Bar Max
Front Squats 185/135
Rest 90 seconds between rounds

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Saturday, July 13 2019 

Come down and show your support as Anton takes on 26.2 aka a Marathon. We will have 5k & 10k routes. Our 10k run will start at 10:00am and our 5k at 10:30am. Please make sure to prepare accordingly for the weather.

SWEAT: In Teams of 2, AMRAP 26.2
26 Cal Bike, Row, Ski
26 American KB Swings 53/35
26 Wall Balls 20/14 
26 Partner Wall Ball Sit-ups over a Box 20/14 
26 OH Walking Lunges With a Plate  45/25