August 9, 2019

Warm up:
Banded Shoulder Stretch
Samson stretch
Dynamic warm up

Strength:
7/7 Rear Elevated Split Sqt
Rest 1min
3 Push Press
Rest 1min
X4

WOD:
24 Alt DB Snatch 50/35
200m run
18 Alt DB Snatch
400m run
12 Alt DB Snatch
800m run
6 Alt DB Snatch

August 8, 2019

Warm up:
2min row
15 External Oblique Opener
5/5 KB Suitcase DL
8 DB Press
X2

Strength:
2 Deadlifts
Rest 90sec
2 Bench Press
Rest 90sec
X5

WOD:
4 Clean & Jerks 155/105
8 Burpee over bar
12 T2B
x5

August 6, 2019

Warm up:
2min row
8/8 Powell Raise
10 Wall Squats
Down switch Back Contralateral Carry
X2

Endurance:
10 Hard Pulls on Rower
Rest 90sec
X8

12min AMRAP
10 Reneged Rows 35/20 (Rt Row/ Push up/ Lt Row = 1)
20 Box Jumps
30 Ab-mat Sit ups

August 5, 2019

Warm up:
400m run
8 Hip Ext
12/12 Clamshell
8/8 elbow on knee external rotation
8 LIGHT Db Thrusters
X2

Strength:
3 Front Squats
Rest 1min
3 DB Press
Rest 1min
X5

“Reverse Fran”
Thruster 95/65
Pull ups
9-15-21

August 3, 2019

Warm up:
400m run
15 external oblique opener
8/8 rear foot elevated spit sqt
:20sec HS hold
X2

Strength:
5 OHS
Rest 90+sec
X4

20min AMRAP
“Cindy”
5 Pull ups
10 Push ups
15 Air Squats

August 2, 2019

Warm up:
2min row
8/8 Single leg kb DL
10 Push ups
8 GHD sit ups
X2

Strength:
3 Deadlifts
Rest 75sec
3 Bench Press
Rest 75sec
X5

WOD:
Buy in: 400m run
2 Rope Climbs
5 Chorizo Makers 30/20
10 Dynamax Sit ups
X4
Buy out: 400m run

August 1, 2019

Warm up:
2min Jump Rope
Dynamic Warm up

Endurance:
15sec Max Effort Assault bike
Rest 2min
X8

WOD:
10 Hang Power Cleans 95/65
10 Burpee Box Jumps 24”/20”
10 Dips
x3

July 30, 2019

Warm up:
2min row
8 Slamball over shoulder
8 Ring Rows
10 Hollow rocks
X2

Strength:
Power Clean + Power Jerk
1 set, every 90sec for 10 sets
Weight between 75%-80%

WOD:
12 KB swings 53/35
12 T2B
50 DU’s
x4

July 29, 2019

Warm up:
400m run
15/15 Banded Lateral Walks
8 Goblet Squats
8 DB Press
X2

Strength:
5 Front Squats
Rest 1min
5-8 HSPUs
Rest 1min
X4

WOD:
60 Wall Balls
10 Burpee Pull ups
30 Wall Balls
10 Burpee Pull ups
15 Wall Balls
10 Burpee Pull ups

July 26, 2019

Warm up:
2min Jump rope
Banded hip flexor stretch
X1
10 Air Squats @30X1
SA OH DB walk Down switch back
8 Stict Pull ups
X2

Strength:
8/8 Rear Foot Elevated Split Squat (light – med weight)
Rest 1min
5 Strict Press
Rest 1min
X4

WOD:
15 Back Squats @55%
400m run
X4