July 25, 2019

Warm up:
Dynamic Warm up
10/10 Lateral banded walks
8 Russian KB swings
:25sec HS hold
X2

Strength:
4 Stone to shoulder
Short rest
Sled Push Down Back Heavy
Rest as needed
X5

10min AMRAP
10 DB Alt Hang Power Clean 2 OH 50/35
10 T2B
10 Burpees

July 24, 2019

Warm up:
Dynamic Warm up
15 External Oblique Opener
X1
7/7 Deadbugs
12/12 Clamshell
8/8 Single Leg DL
X2

Strength:
5 Deadlifts
Immediately into 4 two step box jumps (high)
Rest 90sec
X5

“Fight Gone Bad”
1min Wall Balls
1min SDHP 75/55
1min Box jumps 20”
1min Push Press 75/55
1min Cal Row
REST 1min
X3

July 23, 2019

Warm up:
Dynamic warm up
8 OHS PVC
8 Muscle Snatch PVC- BAR
8 Plank reach
X2

Strength:
2 Power Snatch
Rest 75sec
X8 (start around 55% and increase each set)

WOD:
15 Thrusters 95/65
6 Bar MU’s
10 Thrusters
3 Bar MU’s
5 Thrusters
1 Bar MU

Cool Down:
8/8 Side Plank Rotation
8 Standing Alt DB Curls
X3 NFT

July 22, 2019

Warm up:
2min jump rope
10 Air Squats
10 Pushups
10 Ring Rows
10 Hollow Rocks
X2

Strength:
8/8 Reverse Lunge in place – wt on back
Rest 1min
5-8 HSPUs
Rest 1min
X4

WOD:
12 SA OH DB Walking Lunge 40/20
8 Strict Pull ups
4 KBS 70/53
x4

Core Work:
:30 sec Flutter kickes
15 Heel Raises
15 Ab Twists
X3 NFT

July 19, 2019

Warm up:
400m run
1min Med Ball Pec Walk
X1
8/8 Deadbugs
10 Hollow Rocks
:25 sec HS Hold
X2

Strength:
8 DB Flat Bench
Rest 1min
8 Good Mornings
Rest 1min
X4

WOD:
Farmers Carry Down Back 70s/53s
Burpee Broad Jump down
10 C2B Pull ups
x5

Cool Down:
5/5 Tall kneeling Pallof Press
:30sec Flutter Kicks
X4 NFT

July 18, 2019

Warm up:
2min row
15 External Oblique Opener
X1
8 Goblet sqts
8 DB Push Press
:30sec Forearm plank
X2

Strength:
1 Clean & Jerk
start @65% and increase to hvy final 3 reps
Every 90sec
X7

“Chief”
3min AMRAP
3 Power Cleans 135/95
6 Push ups
9 Air Squats
REST 1min
X5

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