Friday 7/31/20

STRENGTH

EVERY 1:30 x 7 SETS
6/6 Front Rack Split Squats

WOD

EMOM x 16 MINUTES
MIN 1 - 15-20 Box Jumps (24/20)
MIN 2 - :40 Hang Power Snatch (95/65)|(65/45)
MIN 3 - 15-20 Push-ups
MIN 4 - :40 Front Rack Hold

Thursday 7/30/20

STRENGTH

4 SETS FOR QUALITY
:30 L-Hang Hold
10 Tempo Strict Knees to Chest (2121)
10 Vertical Ring Rows

WOD

AMRAP x 17 MINUTES
8 Burpee Toes to Bar
16 Slam Balls (30/20)|(20/10) 

24 Double Unders

Wednesday 7/29/20

STRENGTH

EVERY 1:30 x 7 SETS 

2 Deadlifts + 2 Hang Power Cleans + 4 Front Rack Reverse Lunges

WOD

5 ROUNDS FOR TIME
300m Row
20 Up-Downs
10 Front Rack Forward Lunges (135/95)|(95/65)

Tuesday 7/28/20

STRENGTH

6-4-2-6-4-2

 Push Press

WOD

AMRAP x 15 MINUTES 

20 Alt. DB Hang Snatch (35/25)|(25/20)
10 SA DB Push Jerk (R) 

10 SA DB Push Jerk (L) 

Monday 7/27/20

STRENGTH

6-4-2-6-4-2 

Front Squat

WOD

4 SETS FOR MAX REPS
1:00 - Kipping Pull-ups
1:00 - Wall Balls (20/14)|(14/10) 

1:00 - Supinated Bent Over Rows (95/65)|(75/55)
1:00 - Front Squats

1:00 Rest

Friday 7/24/20

WOD
FOR TIME
150 Double Unders
50/40 Cal Row
30 Push Jerks (155/105)|(115/75)
30 Hang Power Cleans
30 Bar Muscle Up or Burpee C2B Pull-Ups
150 Double Unders
50/40 Cal Row 

Thursday 7/23/20

STRENGTH

2-2-2-2-2 Power Snatch*

*Start Moderate and Build to Heavy

WOD

5 Rounds for Time 

25 Russian KB Swings (70/53)|(53/35)
200m Run

-12:00 Hard Cap- 

Wednesday 7/22/20

WOD

6 SETS
ON A 4:00 RUNNING CLOCK…

 25/20 Cal Row
15 Up Downs
Max Plank Any Variety in Remaining Time Until 4:00

-Rest 1:00 Between Sets-

FINISHER

ON A 5:00 RUNNING CLOCK… 

Max Glute Bridge*

*20 Quad Heel Taps Every Time You Break 

Tuesday 7/21/20

Strength

4 SETS ON A 12:00 RUNNING CLOCK
5-7 Strict Knees to Chest
:30 L-Hang or Tuck-Hang on Bar

WOD

AMRAP x 15 MINUTES
10 Alt. DB Hang Split Snatch (50/35)|(35/20)*
15 Knees to Elbow
20 Wall Balls

*Arms alternate each rep, athlete can choose which leg to split. 

Monday 7/20/20

Strength
EMOM x 12 MINUTES
Min 1 - :45 HS Wall Hold or :45 Shoulder Taps
Min 2 - 8-10 Sumo Stance Barbell Good Mornings
Min 3 - :45 Hollow Hold

WOD

"DIANE"
FOR TIME
21-15-9
Deadlifts (225/155)|(185/135)

Handstand Push-Ups 

Friday 7/17/20

WOD

2 ROUNDS FOR TIME
5 Muscle-Ups or 10 C2B Pull-Ups
30 Kettlebell Swings (55/35)|(35/25)

400m run

-Rest 2:00-

2 ROUNDS FOR TIME
5 Muscle-Ups or 10 C2B Pull-Ups
30 Kettlebell Swings (55/35)|(35/25) 

400m run

-Rest 2:00-

2 ROUNDS FOR TIME
5 Muscle-Ups or 10 C2B Pull-Ups
30 Kettlebell Swings (55/35)|(35/25) 

400m run

Thursday 7/16/20

WOD

EMOM x 20 MINUTES
MIN 1 - :50 Up-Down Over Bar
MIN 2 - :50 Front Rack Lunges (155/105)|(115/75) 

MIN 3 - :50 Barbell Front Rack Hold
MIN 4 - Rest

 FINISHER

3 SETS
30 Deadbugs
30 Hollow Rocks

-Rest as Needed b/t Sets- 

Wednesday 7/15/20

STRENGTH

ON A 15:00 RUNNING CLOCK… 

Establish a Heavy Set of the Complex

1 Snatch Deadlift+1 Hang Power Snatch +1 Power Snatch

WOD

AMRAP x 12 MINUTES
50 Double Unders
7 Power Snatches (115/75)|(75/55) 

50 Double Unders
7 Push Press

Tuesday 7/14/20

Strength

5 SETS ON A 12:00 CLOCK… 

3/3 DB Turkish Get-Ups*

*Perform 3 reps in a row on one-side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.

WOD

FOR TIME
400m Single DB Suitcase Carry (50/35)|(35/20) 

20 Single DB Burpees

60 Weighted Step-Ups (24/20)*

20 Single DB Burpees
400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups. 

Monday 7/13/20

Strength
EMOM x 9 mins

Min 1- :45 sec FLR or plank on elbows

Min 2- :40 sec lat pull down hold

Min 3- :35 sec top of pull-up hold (ring row hold)

WOD
EVERY 5:00 FOR 5 SETS
15 Toes to Bar
25 Slam Balls (30/20)|(20/15)
400m Run
-Rest Remaining Time b/t Sets- 

Friday 7/10/20

Strength

5 sets of 3 reps
Push press

WOD

"Danny"
20 min AMRAP
30 box jumps
20 push press (115/75)
30 pull ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.
Daniel is survived by wife Jenni and daughter Jojiye.

Thursday 7/9/20

Thursday, July 9, 2020

Strength

5 SETS*
1 High Hang Power Clean + 2 Hang Power Clean + 3 Front Squat
*Start moderate and build to heavy

WOD

3 ROUNDS FOR TIME
15 Hang Squat Cleans (135/95)|(95/65)
35 Sit-Ups

Wednesday 7/8/20

Skill

ON A 10:00 RUNNING CLOCK...
Practice Handstand Walk, Wall Walk Skill or Handstand Hold

WOD

AMRAP x 15 MINUTES
300m Run (400m row)
20 alt. DB Snatch (50/35)|(35/20)
15 Handstand Push-ups

Tuesday 7/7/20

Strength

3 SETS
Max Reps DB Floor Press (Athlete Choice)
20 Perfect Hollow Rocks
-Rest as Needed b/t Sets-

WOD

2 SETS
1:30 - Max Single DB Burpees (Athlete Choice)*
1:30 - Max Single DB Box Step-Ups (24/20)
1:30 - Row or Bike for Cals
1:30 - Max plate G2OH (25/15)
1:30 Max Plank Hold

-Rest 1:30 b/t Sets-

Monday 7/6/20

WOD

FOR TIME
50-40-30-20-10
Wall Balls (20/14)|(14/10)

30-60-90-120-150
Double Unders (x2 singles/plate hops)

Finisher

"TABATA"
8 SETS (:20 ON / :10 OFF)
Med Ball Russian Twists

Friday 7/3/20

TEAM WOD

"1776" (Teams of 3)

As a Team, complete 1776 reps.
More than 1 person may be working at a time,
All members of the team must be doing the same movement,
Each person must do at least 10 reps of each chosen movement,
Max of 300 reps on a single movement
Movements can be done in any order

Cal Row (cal bike)
DU/x2 singles
Wallballs
burpees
Box jumps
Air squats
KBS
DB push press
Ring rows

Thursday 7/2/20

Strength

ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy
3-Rep Hang Power Snatch

WOD

AMRAP x 21 MINUTES
400m Run
15 Hang Power Snatch (95/65)|(65/45)
21 Sit-Ups