July 17, 2019

Warm up:
400m run
Banded hip Flexor Stretch
X1
5 Pull ups
10 Push ups
15 Air Squats
X3

Endurance:
30sec Assault bike
Rest 90sec
X5

Rest 4min

30sec Row
Rest 90sec
X5

Cool Down:
10 DB or EZ-Bar Skull crusher
10 Seated Lateral DB Raise
20 AB-mat Sit ups
X3 NFT

July 16, 2019

Warm up:
Dynamic Warm up
SA OH carry – down and back
5/5 Jumping Lunges
8 Ghd Sit ups
X2

12min EOMOM
Even: 5 Strict HSPU
Odd: 3 Hang Power Clean @75%

12 min AMRAP
12 Lateral Box Step overs 20”
12 Slam Balls
12 Pull ups

Cool Down:
10/10 Plank Rotations
10 DB Curls
3rds NFT

July 15, 2019

Warm up:
2min jump rope
7/7 Rear foot elevated split sqt
10 Hollow rocks
:20sec HS hold
X2

Strength:
8 Back Squats
Rest 1min
8 Seated DB Press
Rest 1min
X4

WOD:
12 Thrusters 95/65
8 T2B
200m run
x4

July 12, 2019

Warm up:
2min row
8 Hang Muscle Cleans (Bar)
8/8 Powell Raise
:30sec Plank hold
X2

Strength:
15 min find 1RM Power Clean

WOD:
10 Power Clean 135/95
15 Pull ups
10 Power Cleans
15 Pull ups
10 Power Cleans

July 11, 2019

Warm up:
5 Bird-Dogs
8 Air Sqts
8 Ring Rows
8 DB Press
X2

Strength:
3 Power Jerks
Rest 90sec+
X5

WOD:
100 Wall balls
100 Push ups
100 Sit ups
*Break down reps and sets anyway you want*

July 10, 2019

Warm up:
10 Deadbugs
15 External Oblique Opener
15/15 clamshell
8/8 Single Leg DL
X1

Strength:
5 Deadlifts
Rest 75sec
10 DB Bench
Rest 75sec
X4

WOD:
5/5 Hang DB Clean 50/35
5/5 Shoulder 2 OH
Shuttle run down back, down back
Rest 90sec
X5

July 9, 2019

Warm up:
Banded Hip Flexor Stretch
Dynamic Warm up

12 minute EOMOM
Even: 5 Power Snatch
Odd: :30sec Max DUs

WOD:
1000m Row
20 Pull ups
30 Box Jumps 24/20
30 Burpees
20 Pull ups
1000m Row

June 26, 2019

Warm Up:
400m
10 Inch Worm
10 KB Deadlift
10 Squats
OH carry down, switch back
x2

Strength:
5×5 Deadlifts
*2 walk walks after each set*

WOD:
Buy In: 30 wall balls
20 DB Step Overs 35/20 20”/18” box
10 T2B
20 DB Push Press
10 Ball Over Shoulder 50/30
30 DUs
x4
Buy Out: 800m

June 25, 2019

Warm Up:
200m
8/8 Elbow on Knee Rotations
10 Hip Extensions
8 KBS
x2

Strength:
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
x7
Start at 65% of Power Clean 1RM

WOD:
15-12-9-6-3
Deadlifts 225/135
Box Jumps
Pullups

June 24, 2019

Warm up:
3 min Assault Bike
Hip Flexor Stretch
15/15 Jane Fondas
8 Ring Rows
10 Squat Jumps
x2

Strength:
8 Back Squats at 60%
5 Weighted Strict Pullups
Rest 90 sec
x3

WOD:
400m
25 Walking Lunges
15 Pushups
x4