JULY 23, 2018

WARM UP
1) Mobility
2) Barbell Warm-up:  10 Deads, 10 Front Squats, 10 OHS, 10 Good Mornings, 10 Back Squats
3) Accessory:  5x5 Strict Pull-ups (any scaled variation:  ring rows, banded)

BARBELL
Overhead Pause Squat, 5x5 @ 50% of 1 RM (3 second pause)

BODY-WEIGHT ONLY
Rx / Partner / 1 works / 3 RFT / 20 cap
50 Cal Row
50 Burpees
________________________
RX+ / 3 RFT / 20 cap
30/25 Cal Row
50 Push-ups

KICKER
For Time:
21 WBS
21 KBS, 55/35/25
21 Box Jump Overs, 24/20

JULY 21, 2018

Teams of 2-3 / 1 Works

WOD #1 – AMRAP 9
Row 1000m
30 Box Jump Overs
-then AMRAP Power Cleans 135/95

-rest

WOD #2 – AMRAP 9
500 Single-unders
30 Box Jump Overs
-then AMRAP Front Squats 115/80

-rest

WOD #3 – AMRAP 9
100/75 Cal Bike
30 Box Jump Overs
-then AMRAP Shoulder to Overhead, 95/65

-rest

WOD #4 – AMRAP 9
75 Burpees
30 Box Jump Overs
-then AMRAP Power Snatch, 75/55

-rest

WOD #5 – AMRAP 9
50 Pull-ups
30 Box Jump Overs
-then AMRAP Thrusters, 65/45

*Score = total Power Cleans, Front Squats, S2O, Power Snatch, Thrusters

 

 

JULY 20, 2018

WARM UP
1) Mobility / Down & Backs
2) Barbell Warm-up
3) Spend 5 minutes on a weakness

BARBELL
3 Position Hang Squat Clean (knee, mid thigh, pockets), EMOM x 10 @ 50% of 1 RM Squat Clean

BODY-WEIGHT ONLY
AMRAP 20
50 Singles | RX+ Doubles
40 Lunges
30 Sit up | GHD Sit up
20 Burpees
10 Cal Row | Cal Bike

WOD
For time / 30 cap
10 Sled Push 3/2/1
-rest 2
50 Clean & Jerk, 135/95 | 115/80
-rest 2
10 Rounds of : 1 rope climb, 20′ HSW

July 19, 2018

WARM UP
1) Mobility / Down & Backs
2) Barbell Warm-up
3) Accessory:  Clean High Pull, 3-3-3-3-3

BARBELL
Split Jerk, EMOM x 10, 3@50% of 1 RM

BODY-WEIGHT ONLY
AMRAP
5 mins – 100 Squats then Max Cals Row
5 mins – 50 Push-ups then Max Cals Bike
5 mins – 25 Burpees then Max Single-unders
* score = total cals + single-unders

WOD
5 RFT / 15 cap
5 Clean & Jerks, 135/95 | 115/80 || RX+ 155/105 | 135/95
10 Pull-ups || RX+ 10 C2B

KICKER
For time:  30 Burpees

JULY 18, 2018

WARM UP
1) Mobility
2) Barbell Warm-up:  10 Deadlifts, 10 Front Squats, 10 OHS, 10 Good Mornings, 10 Back Squats
3) Accessory:  Rope Climb Work

BARBELL
Front Squat, 5@ 50%, 4@55%, 3@60%, 2@65%, 1@70%
*2 second pause each rep / stand to full extension as fast as possible

BODY-WEIGHT ONLY
Partner / 1 Works / 20 cap
Bike 5 cals
7 Burpees
9 Ring Rows

WOD
For time / 17 cap
50 WBS
40 Double-unders
30 KBS, 55/35 | 45/25
20 Pull-ups | RX+ C2B
10 HSPU | RX+ Deficit, 8/4″
20 Pull-ups | RX+ C2B
30 KBS
40 Double-unders
50 WBS

KICKER
For Time:
Row 500m

JULY 17, 2018

WARM UP
1) Mobility
2) Barbell Warm-up
3) Accessory:  Snatch High-pull, 3-3-3-3-3

BARBELL
EMOM x 5, 2 Snatch Balance @ 50% of 1 RM Squat Snatch

BODY-WEIGHT ONLY
AMRAP 15
Row 5 cal
AMRAP Single-unders
________
RX+
AMRAP 15
Bike 5 cal
AMRAP Double-unders

WOD / “Randy”
For time
75 Power Snatch, 75/55/35#

KICKER
For Time:
100 Sit ups

JULY 16, 2018

WARM UP
1) Mobility
2) Barbell Warm up: 10 each of – Deadlift, Front Squat, Good Morning, OHS, Back Squat
3) Spend 5 minutes on Pull-up Progression work: 5 Active Shoulders, 5 Arch to Hollow + 5 Hand Release + 5 Pull-in & Push away

BARBELL
Back Squat, 20 mins to find a 1 RM

BWO & WOD
4 RFT / 20 cap
50 Lunges
20 Sit ups | RX+ T2B
Run 200m

KICKER
For Time:
21 KBS 55/35/25
15 Burpees
9 Cals Bike

JULY 14, 2018

WOD

Teams of 2-3

WOD #1 / AMRAP 12 / 1 works
30 Clean & Jerks, 115/95/65
30 Front Squats, 115/95/65
30 Power Snatch, 115/95/65

-rest 2

WOD #2 / 1 works
Tabata Bike
Tabata Row
Tabata Sled Push, 3/2/1

-rest 2

WOD #3 / AMRAP 12 / 1 works
EMOM
7 Burpees
9 Burpees
AMRAP KBS, 55/35/25

JULY 13, 2018

WARM UP
1) Mobility
2) Bar Bell Warm-up
3) Before Barwork, dedicate 5 minutes working on a weakness

BARBELL
Deadlift, 15 minutes to find a 1 RM

BODY-WEIGHT ONLY
For time / 20 cap
Run 800m
75/50 cals Row
500 Single-unders
—————–
RX+
Run 800m
75/50 cals Bike
150 Double-unders

WOD
4 min Clock
21 Squat Snatch
AMRAP Bar Facing Burpees
-rest 3 mins
4 min Clock
21 Squat Clean & Jerk
AMRAP Bar Facing Burpees
-rest 3 mins
4 min Clock
21 Thrusters
AMRAP Bar Facing Burpees
*95/65 | 75/55 || RX+ 115/80 | 95/65

JULY 12, 2018

WARM UP
1) Mobility
2) PVC Warm-up: 5 Hang Snatch High Pull, 5 Hang Muscle Snatch, 5 Overhead Squat, 5 Snatch Balance, 5 Hang Squat Snatch
3) Accessory: Handstand work (kick ups, holds, toggles, walking, descents, push-ups, pirouettes) /
4) Primer: 3 Rounds – 10 Lunges, 8 Sit ups, 6 Ring Rows, 4 Push-ups, 2 Burpees

BARBELL
Snatch, 1-1-1-1-1-1-1-1-1-1

BODY-WEIGHT ONLY
5 RFT / 15 cap
40 Stationary Lunges
10 Ring Rowes
20 Sit ups
10 Push ups

WOD
AMRAP 18
10 Hang Power Cleans 115/80 | 95/65
2 Rope Climbs

KICKER
For Time:
100 Plate Flips, 45/25#