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

Friday, August 2 2019

WOD: EMOM 12
Odd: 8 Bench Press
Even: 12/10 Cal Row

Rest 2 minutes

EMOM 12:
Odd: 14 Russian KB Swings 70/53
Even: 14 Goblet Lunges

Thursday, August 1 2019

Strength: Tabata (8 rounds each: 20 seconds on,10 second rest)
Banded Tricep Pull-downs
Sit-ups
Banded Bicep Curls

WOD: 5RFT
10 Box Jump-Overs 24/20
10 Ring Dips
200m Run

Wednesday, July 31 2019

Strength: Every 2 minutes for 20 minutes
10/7 Cal Bike
3 Power Snatches @75%

WOD: 3RFT
21 Alt. DB Snatches 50/35
15 Front Squats 115/75
9 Toes to Bar

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

Monday, July 29 2019

Strength: Back Squat
65% x 3 reps
75% x 3 reps
85% x Max reps

WOD: 3RFT
15 Thrusters 115/75
15 Toes to Bar
15/12 Cal Bike

L2: 95/65
L1: 75/55
Ski Cals: 15/12 Cals
Row Cals: 18/14 Cals
Run: 400m Run

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

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