WOD Monday 8/1/16

Class Warm Up
Snatch Turnover
OHS
B. Squat
F. Squat
Push press

Strength
E2MOMx8
1 Snatch( 65%)
1 OHS
1 B. Squat
1 F. Squat

WOD

12 Back squats (185/125)
20 Burpees
6 HSPU
18 F. Squats
20 Burpees
4 HSPU 
21 OHS
20 Burpees 
2 HSPU

WOD Saturday 7/30/16

WOD 

Split Everything

800 Run

30 Snatches(95/65)

800 Run

30 OHS 

800 Run

30 Thrusters

WOD Friday 7/29/16

Class Warm Up
Lunge 
High knee Butt Kicker
Quad Pull 
Knee Pull
Air Squats 
Push Ups
Run

WOD

50 Wall balls (30/20)
25 OH Med Mall Sit ups
400m Run with Med ball

Stamina
800m For Time
& 
100m For Time 

WOD Thursday 7/28/16

Class Warm Up
High knees
butt kickers
Run
TTB
KBS

WOD

3 Rounds for Time:
600m Run
2 Rope Climbs
Sled push down (135/90)
2 Rope Climbs

Stamina
EMOM x 10
E:10 TTB
O: 10 KBS

WOD Wed 7/27/16

Class Warm Up
Snatch Turnover
Clean Turnover
F. Squat 
OHS
Du

Strength
EMOMx12 
1 Squat Snatch
+ 1 Clean (85% Snatch)

WOD

150 DU
50 Wall Balls
100 DU
35 Wall Balls
50 DU
20 Wall Balls

WOD Tuesday 7/26/16

Class Warm Up
Run 
leg swings
Jumping Lunges
Deadlifts

WOD

3 Rounds for Time: 
800m Run
12 Bodyweigth Deadlifts

Stamina
EMOM x 10
10 OH Lunges (135/95)
10 OH Sit up

WPD Monday 7/25/16

Class Warm Up
Run 
Clean Turn Over
Push Press
OHS
Pull up

STRENGTH
E2MOM
P Clean + Push Press + OHS (60% C&J)

WOD

3 Rounds for Time
5 BMU
10 OHS 
200 RUN

WOD Sat 7/23/16

WOD

5RFT

300 Run
30 Boxjumps
30 Wall balls

WOD Friday 7/22/16

Class Warm Up
Run 
Wall Walk
Dips
Deadlift
Kip Swing

Strength
EMOMX10
E: HS Walk or 10 Shoulder Taps
O: 50 DU

WOD

10 min AMRAP
3 MU
5 Deadlift (315/225)
7 HSPU

WOD Thursday 7/21/16

Class Warm Up
DU
Pull ups
Clean Turn over
Front Squat
Run

WOD

15 min AMRAP
55 DU
15 C2B
5 Hang Clean (155/105)

Stamina
EMOM x 10
10x1 Back Squats (85%)

WOD Wed 7/20/16

Class Warm Up
Run
High Elbow 
Turnover
OHS
Squat Snatch

Strength EMOM x 8 mins
1 Squats Snatch + 1 OHS (80%)

WOD

For Time:
200 Run
25 OHS
25 Burpees
25 Wall balls
25 Cal Row

WOD Tuesday 7/19/16

Class Warm Up
Lunge
High knee
Butt kicker
Run
KB Press
KB Squat

WOD

3RFT
400 Run
21 Burpees

Stamina:
EMOM:12
E: 10 Single leg DL (55/35)
O: 10 KB Thruster 
Same Kb

WOD Monday 7/18/16

Class Warm Up
Run
Thrusters
B. Squats
Pull ups

WOD

800 Run
1 Tire Flip
50 Thrusters (45/35)
30 Pull ups

Stamina:
3x10 B. Squats (65%)

Sat WOD

WOD

300 Run
30 Box Jumps
30 Snatch
30 Lunges
30 Cleans
30 Box Jumps
300 Run

Everyone Completes all Reps and Run

WOD Friday 7/15/16

Class Warm Up
Squat Clean
Thruster
Pull ups
Push up
Run

WOD

5 RFT 
5 Clusters (135/95)
10 Pull ups 

Stamina:
20 cal Row
20 Air Squats
20 Push ups
200m Run

WOD Thursday 7/14/16

Class Warm Up
Kip Swing
Dips
Air Squats 
DU
 Run

WOD

8 RFT
4 MU
200 Run
10 Air Squats

Stamina:
100 DU
10 HSPU
100 DU

Wod Wed 7/13/16

Class Warm Up
Clean Turnovers
Split Jerk
kip swings
Jump Squats
RUN


Strength

EMOM x 10 mins. 
E: 10 TTB
O : 5 OH Reverse Lunge(95/55)

WOD

3 Rounds for Time: 
400m Run
Thrusters (115/85)

WOD Tuesday 7/12/16

Class Warm Up
Snatch Pulls
kip swings
Jump Squats
KBS


Strength

EMOM x 10
E: 2 Snatch Grip Deadlift (85% Snatch)
0: 5 pull ups

WOD

4 RFT 
12 Deadlifts (205/145)
12 Burpees
12 KBS
12 Wall Ball

WOD Monday 7/11/16

Class Warm Up
Cleans Turn Overs
Push Jerks
Push Ups
Air squats
Run 

Strength

E2MOM x 10
3 Back Squats

WOD

For Time
15 Clean and jerk
800 Run
2 Rope Climbs
400 Run
25 Burpees

WOD Sat 7/9/16

WOD

7 RFT

22/18/16/12/10/6/4 Thrusters Split reps
42/36/30/24/18/12/6 DU Complete all reps

WOD Friday 7/8/16

Class Warm Up
Stone 2 Lap
5 Pull ups
5 Snatch
Run

Strength

EMOM x 10
E: 1 Stone + Stone Squat
O: 5 Chin Ups

WOD

4 RFT 
2 Stones 
4 MU
6 DB Snatch 
200 Run

WOD Thursday 7/7/16

Class Warm Up
KBS
Run
Wallballs 
Push ups

WOD

7 min AMRAP 
10 KBS (55/35)
200 Run
10 Wallballs
20 DU

STAMINA

3 RFT

100m Sprint 

10 Burpees 

WOD Wednesday 7/6/16

Class Warm Up
Lunge Twist
Hamstring Swings
Long jump
Squat Jumps
Run

Strength

E2mom x 10min
20 OH Med Ball Sit up +
KB Lunge down (70/55)

WOD

21/15/9
Deadlifts (315/205) 
Box Jumps

WOD Tuesday 7/5/16

Class Warm Up
High Elbow
Snatch Turnover
OHS
Thruster
Kip Swing

Strength

EMOM x 6
1 Snatch Pull +
1 Squat Snatch (70%)

WOD

10 min AMRAP
7 Thrusters (75/55)
7 Pull UPs
7 Burpees

Monday 7/4/16

Monday 7/4/16

Closed

WOD Saturday 7/2/16

WOD

4 RFT

800 Run

4 Rope Climbs (8 Pullup or 8 Ring Row)

KB Lunge Down and Back

Each athlete must complete all movements