Saturday 7/31/21

 TEAM WOD

PARTNER WORKOUT
IN TEAMS OF 2...
FOR TIME
20-40-60-80-100
Cal Bike*
40-30-20-30-40
Knee to Elbow

Friday 7/30/21

 Strength

2 SETS FOR QUALITY*
200m Run
into...
4 Kip Swings + 3 Kipping Hips to Bar or
3 Dynamic Kips +2 BMU/ 2 Pull-Ups
-Rest as needed b/t Sets-

WOD

"NCMETCON BASELINE I"
I. ON A 10:00 RUNNING CLOCK...
Run 1 Mile
then in Remaining Time
Max Meters on Rower

-Rest as Needed b/t Efforts*-

II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

Thursday 7/29/21

 WOD

4 SETS FOR QUALITY
ON A 5:00 RUNNING CLOCK...
2:00 Cardio of Choice
1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)
8/8 Single DB or KB Suitcase Split Squats (Athlete Choice)
Walking Recovery in Time Remaining*...

*Practice nasal breathing during recovery
-No Additional Rest b/t Sets-

Stretching

FOR RECOVERY
2:00 Straddle Pose
2:00 Forward Fold
2:00 Olympic Wall Squat

Wednesday 7/28/21

 Strength

Deadlift
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
**Add 5-10lb to the working weight today.

WOD

AMRAP x 10 MINUTES
15-12-9
Deadlift (315/205)|(205/145)
Box Jumps (30/24)

Tuesday 7/27/21

 Strength

Strict Press
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
**Add 5-10lb to the working weight today.

WOD

5 ROUNDS FOR TIME
12 Push Press (115/75)|(75/55)
20 Sit-Ups
400m Run

Monday 7/26/21

 Strength

Back Squat
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
**Add 5-10lb to the working weight today.

WOD

3 SETS
ON A 3:00 RUNNING CLOCK...
60 Double Unders
15 Burpees
Max Wall Balls (20/14)|(14/10) in Time Remaining...

-Rest 2:00 b/t Sets-

Friday 7/23/21

 Strength

Back Squat
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
*The 1+ is optional

WOD

FOR TIME
60 Back Squats (185/135)|(135/95)*
*Bar comes from rack. Every time bar gets reracked, Run 200m.

Stretching

5:00 Foam Roll Quads

Thursday 7/22/21

 Strength

3 SETS*
5 Split Jerks**
-Rest as Needed b/t Sets-

*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the ""split position"" before correcting feet.

WOD

3-4 SETS FOR QUALITY
15 Narrow Grip Push-Ups
100m DB or KB Farmer Carry (AHAP)
30 Sit-Ups*
750/600m Row
-Rest 1:30 b/t Sets-

Finisher

Optional Finisher
2-3 SETS
:30 Banded Plank Hold*
30 Banded Straight Arm Pull-Down
*Band held under hands, across the back.
-Rest as Needed b/t Sets-

Wednesday 7/21/21

 Strength

ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy
3-Rep Hang Power Clean*

*Fast and perfect mechanics, not meant to be heaviest 3-Rep

WOD

AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95)|(95/65)**
9 Pull-Ups

**Increase weight every 3 rounds…
Rounds 1, 2, 3 - (135/95)|(95/65)
Rounds 4, 5, 6 - (155/105)|(115/75)
Rounds 7 & Beyond - (185/135)|(135/95)

Tuesday 7/20/21

 Strength

Strict Press
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

WOD

FOR TIME
21-15-9
Handstand Push-Up
Unbroken DB Front Squats (Athlete Choice)*

-Rest 1:00-

12-9-6
Unbroken DB Front Squats*
Handstand Push-Up
*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.

HSPU Option 1: Pike Push-Up
HSPU Option 2: Strict DB Press

Finisher

FOR RECOVERY
1:30 Elbow to Instep w/ thoracic rotation (L)
1:30 Elbow to Instep w/ thoracic rotation (R)
3:00 Frog Stretch

Monday 7/19/21

 Strength

Deadlift
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
*The 1+ is optional

WOD

EMOM x 10 MINUTES
MIN 1 - 12/10 Cal Bike
MIN 2 - 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)

Saturday 7/17/21

 TEAM WOD

UNO fun

Friday 7/16/21

 Strength

Strict Press
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%

WOD

FOR TIME
60 Double Unders
15 Strict Press (95/65)|(65/45) 90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks

Thursday 7/15/21

 Strength

Deadlift
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%

WOD

AMRAP x 17 MINUTES
7/7 Back Rack Reverse Lunges (135/95)|(95/65)
10 Box Jumps w/ Step-Down (30/24)
20 Plate Ground to Overhead (45/35)|(35/25)
:30 Plate Gun Hold

Wednesday 7/14/21

 WOD

5 SETS
ON A 3:00 RUNNING CLOCK…
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in Time Remaining...
-Rest 1:00 b/t Sets-

Finisher

3 SETS FOR QUALITY
8/8 SA Bent Over Row*
16 Alt. DB Slides
*Supported on Bench or Ball
-Rest as needed b/t Sets-

Tuesday 7/13/21

 Strength

Back Squat
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%

WOD

5 ROUNDS
8 Hang Squat Cleans (115/75)|(75/55)
8 Burpees

-Rest 2:00-

1 ROUND
16 Hang Squat Cleans
16 Burpees

Mobility

FOR RECOVERY
5:00 Foam Roll Legs + Lats

Monday 7/12/21

 Skill

ON A 8:00 RUNNING CLOCK…
KB Snatch Progression
-SA KB Deadlift
-SA KB Upright Row
-KB Snatch Transition
-KB Snatch

into...

ON A 8:00 RUNNING CLOCK…
J-Technique Review Rope Climb
-Clamp Seated on Box
-Clamp and Stand from Box
-Hanging Knee Pull
-Jump, Clamp, Knee Pull, Stand

WOD

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch (55/35)|(35/25)*
-Rest 1:00-

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.
**Pick up where you left off on the second AMRAP.

Saturday 7/10/21

 PARTNER WORKOUT

IN TEAMS OF 2...
FOR TIME
20 Deadlifts (275/185)|(185/135)
40/30 Cal Bike
20 Deadlifts
60/48 Cal Bike
60 Pull-Ups
20 Deadlifts
90/72 Cal Bike
60 Pull-Ups
80 Burpees Over Bar

*P1 works while P2 Rests. Split reps as needed.

Friday 7/9/21

 Strength

Back Squat
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep

WOD

2 SETS
AMRAP x 3 MINUTES
Max Wall Balls (20/14)|(14/10)
-Rest :30-

AMRAP x 2 MINUTES
Max Russian KB Swings (70/53)|(53/35)
-Rest :30-

AMRAP x 1 MINUTE
Max KB Goblet Squats
-Rest 2:00 b/t Sets-

Stretching

FOR RECOVERY
2:00 Seated Straddle
1:00 Pigeon Stretch (R)
1:00 Pigeon Stretch (L)
2:00 Childs Pose

Thursday 7/8/21

 Strength

Strict Press
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep

WOD

4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs (24/20)
2 Strict HSPU
4 Kipping HSPU
100m Run
-Rest 1:00 b/t Sets-
*Pick up where you left off.

Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups
Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike

Wednesday 7/7/21

 Strength

Deadlift
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep

WOD

5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders
*14 Alt. Pistols Optional

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up

Tuesday 7/6/21

 WOD

ON A 10:00 RUNNING CLOCK…
1 Mile Run
-Rest 1:00-

WOD

AMRAP x 10 MINUTES
20 DB Box Step-Ups (50/35)|(35/20)/(24/20)*
15/12 Cal Bike
*DB Must be held in the Back Rack

Finisher

FOR TIME
21-15-12-9
Single DB Curls
*:30 Wall Sit After Each Set.

Monday 7/5/21

 TEAM WOD

Partner Workout
“M80"
FOR TIME
100 Wall Balls (20/14)|(14/10)
100 Toes to Bar
100 Hang Power Snatch (95/65)|(65/45)
60 Wall Balls
60 Toes to Bar
60 Hang Power Snatch

*The Wall Ball never touches the ground or passes the waist throughout the workout.
P1 works while P2 rests or holds the Wall Ball above the waist.
**Both partners perform a 15 Up-Down penalty each time the ball touches the ground.

Friday 7/2/21

 Strength

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift

WOD

ON A 15:00 RUNNING CLOCK…
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps (30/24)
-Rest 0:30 b/t Sets-

Then...
AMRAP in Time Remaining of...
15 Plate Ground to Overhead (45/25)|(25/10)
15 Plate Hollow Body Flutter Kicks*
*L + R = 1 Rep

Stamina

FOR RECOVERY
1:00 Alt. Knee Drop Rotations 1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Downward Dog to Cobra