Week of July 29, 2019

Monday

Warm Up / Mobility:  3 rounds of "Cindy" (5 pull ups+ 10 push ups + 15 squats)

Strength:  Off

WOD

 Part A.)

AMRAP in 10 min.

5 Strict Pullups

10 Power Snatch (75/55)

25 DUs

E/C Strict C2B, 95/65 and unbroken DU

*Record rounds and reps

Rest 5 min.

Part B.)

4 person teams

AMRAP 25 min.

15/10 Cal Assault Bike

10 Hang Power Cleans (95m /65w)

5 Burpee Box Jump Overs (30m/24w)

*Each person starts on the Assault Bike.  Rotate through as the person in front of you completes their work. 

*Record rounds and reps 

Extra Credit

Off

 


Tuesday

Warm Up / Mobility:  3 Rounds

10 Step X-band L+R, 10 Walking Lunges

Strength:  Front Squat 4 x 4 @80%

  • Work on L-sit holds after strength

WOD

AMRAP 9 min.

9 Cal Row

3 HSPU

9 Cal Row

6 HSPU

12 Cal Row

9 HSPU

12 Cal Row

12 HSPU

15 Cal Row 

15 HSPU

15 Cal Row

18 HSPU

*Continue to add 3 HSPU each round and 3 Cals to rower every 2 rounds.

*Record total reps 

Extra Credit

AMRAP 5 min. 10 KB Swings + 5 Dips


HIITuesday (6:30pm)

Rolling 10 Rounds for total score

WOD

A) Row for Cal

B) WallBalls

C) Pullups / Ring Rows

D) Dmbl Hang Clean + Jerk

1 min work /30seconds rest x4 rounds

Stay at same station for all 4 rounds then rotate

 


Wednesday

Warm Up / Mobility:  Banded Shoulder Mobility

Strength:  Bench Press 5 x 3 - same wt for all 5 sets

WOD

 3 x 800m Run

Rest ~ 5 min. between each run.

Record total time. 

Extra Credit

6 min AMRAP

5 DL (275/175)

6 Burpee over bar

 


HIIThursday (6:30pm)

 EMOM for 14 Min

Even - 7 Dmbl Thrusters

Odd - 10 Box Jump Overs

WOD

 2 Groups - Follow the Leader (25 Min)

15/10 Cal Ski

200m Farmers Carry

15/10 Cal Bike

20 Sit-ups

15 Burpee over Bar

 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10/8 Cal Row

Odd- 10 Wallballs + 3 Burpee

Strength:  Clean 4x4 @80%

WOD

 "Nasty Girls"

3 Rounds:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans (135m/95w) 

*18 min cap

Extra Credit

3x20 hammer curls

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner up

150 KB Swings (53m/35w)  (Buy in)

Then AMRAP in 35min. 

10 Wall Walks

20 C2B Pull Ups

30 S2OH (95m/65w)

40 Cal Row

50 OHS (95m/65w)

60 T2B

70 KB High Pulls (53m/35w)

80 Wall Balls (20m/14w)

90 Box Jumps (24m/20w)

100 Burpee to Plate

*every 5min., starting at 3,2,1 GO, your team must complete 20 barbell lunges (L+R=2) (95/65) before continuing.