Monday, August 26 2019 

Strength: Every 2 minutes for 20 minutes

10/7 Cal Bike 

2 Clean + Jerks 

*climbing in weight 

WOD: 5RFT

5 Devil Press 50/35

10 Toes to Bar 

Saturday, August 24 2019 

SWEAT: Teams of 2, For Time

1,000m Run (school st loop) 

Then 3 Rounds of;

40 Goblet Lunges 

40 American KB Swings 53/35

40 Wall Ball Sit-ups 

40 DB Plank Pull throughs

Friday, August 23 2019 

Strength: Push Press

6 Sets of 6 reps

WOD: Tabata

20 seconds on, 10 off x 8 rounds of each movement

1)Double-unders

2)Push-ups

3)Sit-ups

4)Banded Tricep Pull- downs 

Thursday, August 22 2019

Strength: In 16 minutes build to a heavy set

Back Rack Lunge x 8 reps per leg

Superset with 8 Romanian Deadlifts 

WOD: 4RFT

20 Cal Row or 15 Cal Bike 

400m Run

20 Wall Balls 20/14

Cash Out: 50 Swings 

Wednesday, August 21 2019

Strength: Bench Press 

5 Sets of 5 reps climbing 

• 20 Alt DB curls after each set

  WOD: 3RFT

20 Burpees to a plate

30 Single Arm DB Push Press 50/35

400m Run 

Tuesday, August 20 2019 

Strength: Back Squat

65% x 3 reps

75% x 3 reps

85% x 3 reps

•20 Russian KB Swings in between sets 

WOD: EMOM 16

1) 12/9 Cal Bike

2) 12 Toes to Bar 

3) Squat Cleans (Climbing)

4) Rest

3 Squat Cleans

2 Squat Cleans

1 Squat Cleans

** Squat Cleans are the focus so go HEAVY!!

Monday, August 19 2019 

Strength: Jerk 

65% x 3 reps 

75% x 3 reps

85% x 3 reps 

WOD: Every 3 minutes for 18 minutes; 

10 Jerks 115/75

10 Pull-ups

10 HSPU 

10 Deadlifts 

L3: 95/65

L2: 75/55

L1: 65/45

Saturday, August 17 2019

SWEAT: In teams of 2, For Time

100 Cal Bike or 125 Cal Row

100 Wall Balls

100 Sit-ups

100 American KB Swings 53/35

100 Push-ups

100 Box Jumps 24/20

*35 min cap

Friday, August 16 2019 

Strength: Back Squat 

60% x 5 reps

70% x 5 reps

80% x 5 reps 

WOD: 2RFT

20 Cal Bike or 30 Cal Row 

20 Front Rack Lunges 115/75

40 Double-unders 

Immediately into…

2 Rounds 

15/12 Cal Bike or 20 Cal Row 

12 Front Rack Lunges 135/95

30 Double-unders 

Thursday, August 15 2019 

Strength: 4-5 Sets of 

Hip Thrusts x 10 reps

Immediately  into..

Lateral Raises x 12-15 reps per side

Immediately into..

Bent Over Row x 8 reps

WOD: AMRAP 15 

8 Toes to Bar 

8 Alt. DB Snatch 50/35

8 Push-ups 

Wednesday, August 14 2019 

WOD: EMOM 10

1)15/12 Cal Row 

2)3 Power Cleans (climbing) 

EMOM 10

1)12/8 Cal Bike 

2)3 Bench Press 

EMOM 10 

1)60 Double-Unders 

2)Max Russian KB Swings 70/53 

•3 minute rest between EMOM’s

Tuesday, August 13 2019

Strength: Deadlift

50% x 5 reps

60% x 5 reps

70% x 5 reps

WOD: For Time

“Jackie”

1,000m Row

50 Thrusters 45# (do not drop the bar!)

30 Pull-ups

Monday, August 12 2019

Strength: Every 2 minutes for 20 minutes;

10 Toes to Bar

1 Hang Power Snatch

1 Power Snatch

*climbing in weight

WOD: EMOM 12

1)Max American KB Swings 53/35

2)Max Burpee Box Jump-Overs 24/20

3)Rest

Saturday, August 10 2019 

SWEAT: In Teams of 2, For Time 

60-50-40-30-20-10

Cal Bike 

Pull-ups

Box Jumps 24/20 

Push-ups

*200 Double-unders after each round

Friday, August 9 2019

Strength: Jerk

60% x 5 reps

70% x 5 reps

80% x Max reps

WOD: 3RFT

30 Russian KB Swings 70/53

25 Push Press 75/55 (ADV: 95/65)

20/15 Cal Row

15 Toes to Bar

L2: 65/45

L1: 55/35

Thursday, August 8 2019 

WOD: For Time 

800m Run 

15 Rounds 

5 Wall Balls 20/14

3 Burpees

1 Power Clean 185/135 (ADV: 225/155) 

800m Run 

15 Rounds 

5 Wall Balls 20/14

3 Burpees

1 Power Clean 185/135 (ADV: 225/155) 

*35 min CAP 

Wednesday, August 7 2019 

Strength: Back Squat 

65% x 5 reps

75% x 3 reps

85% x 1 rep

95 x 1 rep

100%+ x 1 rep

WOD: AMRAP 3

6 Cal Bike 

6 Front Rack Lunges 115/75

AMRAP 3

6 Push-ups

6 Front Squats 115/75

AMRAP 3 

6 Cal Bike 

6 Front Rack Lunges 115/75

AMRAP 3

6 Push-ups

6 Front Squats 115/75

Rest 1 minute between each AMRAP

Tuesday, August 6 2019 

Strength: EMOM 16 

1)Overhead Squat x 2 reps (off the rack) 

2)10/7 Cal Bike or 12/10 Row 

WOD: For Time 

21-15-9 

Overhead Squat 95/65

Bar Over Burpees

Accessory Work:

200m OH Single Arm KB Carry

Monday, August 5 2019

Strength: Deadlift 

75% x 5 reps

85% x 3 reps

95% x 1 rep

100%+ x 1 rep

WOD: AMRAP 5

5 Power Cleans 115/75

5 Toes to Bar 

5 Push Press 115/75

5 C2B Pull-ups 

Rest 1 minute, repeat for 3 rounds

L3:95/65, chin over bar pull ups 

L2: 75/55

L1: 65/45

Saturday, July 3 2019

SWEAT: For Time
800m Run (school st)
10 Rounds
5 Burpees
7 Air Squats
9 V-Ups

800m Run
10 Rounds
5 Push-ups
7 Jump Squats
9 Sit-ups