WOD

Tuesday, July 23rd 2019

WARM-UP AMRAP x 6 MINUTES :20 OH Plate Walks 7/7 DB SeeSaw Press :20 Hollow Body Hold 10 Strict Knees to Chest 5 Tempo Push-ups (3331) STRENGTH 7-5-3-7-5-3 Strict Press @Moderate-Heavy -Rest 2:00 b/t Sets- WORKOUT AMRAP x 14 MINUTES 8 Burpees 10 Knees to Elbows 50' SA...

Monday, July 22nd 2019

WARM-UP AMRAP x 8 MINUTES 200m Row 10 Wall Ball Thrusters 5/5 Elbow to Instep With Rotation 5 Bootstrap Stretches STRENGTH 5-3-1-5-3-1 Back Squat @Moderate-Heavy -Rest 2:00 b/t Sets- WORKOUT 3 ROUNDS FOR TIME 250m Row 15 Wall Ball (20/14) 15 DB Hang Power Clean...

Friday, July 19th 2019

WARM-UP 3 ROUNDS 10 Up-Downs – 7 Burpees – 5 Burpee Step Overs 10 Strict Press – 7 Push Press – 5 Push Press 10 Deadlifts – 7 Front Squats – 5 High Hang Muscle Clean STRENGTH/SKILL EVERY 1:00 FOR 8 SETS 3 TNG Clean & Jerks* *Keep loading moderate-heavy and focus on...

Thursday, July 18th 2019

WARM-UP TABATA 8 SETS (:20 ON / :10 OFF)* Single Unders *Steadily progress through to Double Unders each round. Into... 3 ROUNDS 10 KB Front Rack Reverse Lunges STRENGTH/SKILL EVERY 3:00 FOR 4 SETS 10 Tempo Box Dips (3111) or Ring Dips (3111) :30 L-Hang Hold 15 Tempo...

Wednesday, July 17th 2019

WARM-UP 3 ROUNDS 1:00 Bike (Rd 1 EZ–Rd 2 Mod–Rd 3 Hard) 5/5 Single Leg RDL w/ empty barbell 5 Scap Pull Ups – Strict Pull Ups – Kipping Pull Ups STRENGTH 5-4-3-5-4-3 Deadlift @Moderate-Heavy -Rest 1:30 b/t Sets- PARTNER WORKOUT IN TEAMS OF 2... AMRAP x 14 MINUTES 10...

Tuesday, July 16th 2019

WARM-UP With a single light-moderate KB... AMRAP x 6 MINUTES 7/7 Single Arm Russian KB Swings 5/5 Single Arm KB Shoulder Press 3 Push-up to Down Dog STRENGTH 8-6-4-8-6-4 Strict Press @Moderate-Heavy -Rest 1:00 b/t Sets- WORKOUT FOR TIME 10-20-30-40-30-20-10 Double...

Monday, July 15th 2019

WARM-UP AMRAP x 6 MINUTES 100m Run 10 Alt. Step Back Lunges 25’ Duck Walk 10 Jumping Air Squats STRENGTH 6-4-2-6-4-2 Back Squat @Moderate-Heavy -Rest 1:00 b/t Sets- WORKOUT EVERY 2:00 FOR 5 SETS 25 Air Squats 100m Run...

Friday, July 12th 2019

WARM-UP AMRAP x 6 MINUTES 25 Double Unders or 50 Single Unders 6 Clean Grip Deadlifts 6 Strict Press 10 Ring Rows or Jumping Pull-ups STRENGTH/SKILL EVERY 1:00 FOR 7 SETS 4 TNG Clean & Jerks* *Keep loading light to moderate and focus on barbell cycling. WORKOUT AMRAP...

Thursday, July 11th 2019

WARM-UP TABATA 8 SETS, :20 WORK / :10 REST (2 sets at each movement) Band Pull-Aparts Banded Strict Press Banded Hammer Curls Kip Swings STRENGTH/SKILL EVERY 3:00 FOR 4 SETS 10 Tempo Box Dips (3111) 12 Tempo Hanging Knee Raises (21X1) 7 Strict Pull-ups or 5 Banded...

Wednesday, July 10th 2019

WARM-UP AMRAP X 5 MINUTES 10 Banded KB Deadlifts 8 Banded Russian KB Swings 6 Banded Goblet Lateral March STRENGTH 6-5-4-6-5-4 Deadlift @Light-Moderate -Rest 2:00 b/t Sets- WORKOUT 3 SETS 10 DB Renegade Rows (50/35) 15 DB Deadlifts 200m Run -Rest 1:00 b/t...

Tuesday, July 9th 2019

H A P P Y  B I R T H D A Y  C O A C H  M A N N Y WARM-UP 2 ROUNDS 10 Lateral Box Step Over – 10 Box Jumps 10 PVC Strict Press (20X2) 20 Hollow Flutter Kicks – 10 Hollow Rocks 2-3 Wall Walks STRENGTH 9-7-5-9-7-5 Strict Press @Light-Moderate -Rest 1:00 b/t Sets- WORKOUT...

Monday, July 8th 2019

WARM-UP TABATA (:20 on / :10 off, 2 intervals at each...4:00 total) Up Down Alt. Fire Hydrant* Jumping Squats Ring Row STRENGTH 7-5-3-7-5-3 Back Squat @Light-Moderate -Rest 1:00 b/t Sets- WORKOUT FOR TIME 30 Thrusters (75/55) 20/15 Cal Bike 10 Burpee Pull-ups 20/15...

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