Thursday 8/1/19

Strength
Back Squat
5x5 (2111), Rest 1:30

WOD
"Day 9"
E3MOM x 12 mins
10 clapping push ups
10 seated DB strict press
15 DB peck flys on bench

Stamina
3 sets
10 alt. DB box step ups
(DBS at sides)

Wednesday 7/31/19

Strength
5x3 Muscle snatches
then 5min EMOM
5 TNG squat snatches

WOD
"Chicklets"
16min AMRAP
2 C2B pull ups
2 power snatch
200m Run
4 C2B
4 power snatch
200m Run
6 C2B
6 power snatch
200m Run
continue to add 2 reps to the C2B and power snatch

Tuesday 7/30/19

WOD
"Day 8"
For Time
15-12-9
ring dips
feet elevated ring rows
behind the head strict press
rest 2:00 then repeat

Strength
3 sets
15 Front Squats (50-60%)
Rest 1:30

Stamina
4min EMOM
Min 1 - 50ft partner carry
Min 2 - 6 reverse goblet lunges

Monday 7/29/19

Strength
Deadlift 8x4 @ 75%
Rest 1:30

WOD
"Day 7"
3 sets
50m sled push (heavy)
50m reverse sled pull (heavy)

Friday 7/26/19

Stamina
800m Run

WOD
"Brad Harper"
5 Rounds for Time
18 KBS (70/55)
13 burpees
23 wallballs (20/14)

Bradley C. Harper, 23, was a firefighter with the Phoenix Fire Department in Phoenix, Arizona.  He was injured at the scene of a fire and died of those injuries on May 18, 2013.  "Brad was a faithful Christian; a loving husband, son, and brother; and a loyal friend.  He was a fitness and nutrition enthusiast, a junior high basketball coach, and a role model for his three younger brothers." - from the National Fallen Firefighters Foundation

Thursday 7/25/19

Strength
Bench press
2-4-6-8-10

WOD
"Day 6"
4 sets
5-10 pendlay rows
50ft hand over hand sled pull
5 wide grip pull ups

Stamina
2 sets
30 sec left plank
30 sec right plank
1 min Rest
30 sec hollow hold
1 min Rest

Wednesday 7/24/19

Strength
Back Squat
4 sets of 8 reps (3111) tempo
2 min rest

WOD
"Day 5"
3 sets
10 ring push ups
15 DB OH tricep ext.
30 sec banded tricep ext.
Rest 1:30

Stamina
E2MOM for 4 sets
50ft KB front rack lunges

Tuesday 7/23/19

Strength
EMOM x 10 mins
Even: 12/10 cal Row
Odd: 1 rope climb

WOD
"Hangin Around"
On the 4:00 for 5 Rounds
400m Run
10 hang cleans (115/80)
10 TTB

Monday 7/22/19

Strength
3x10 KB bottom up press (AHAP)
w/200m Run between sets

WOD
"Day 4"
28-22-16-10
Deficit push ups
DB hammer curls
DB strict press

Stamina
3 sets AHAP
1:00 Front Rack KB hold into a 100 foot farmer carry

Friday 7/19/19

Strength
10 mins to work up to a heavy TNG 3 rep power snatch

WOD
"Busted"
800m Run
20 burpees
20 p. snatch (95/65)
500m Row
10 burpees
10 p. snatch
500m Row
20 burpees
20 p. snatch
800m Run

Thursday 7/18/19

Strength
16 min E2MOM
6 Deadlifts @ 60-70% of 1RM

WOD
"Day 3"
3 sets
15 hip extensions (Russian leans)
30 banded tricep pull downs

Stamina
10 min EMOM
4 Front rack walking lunges + 4 front squats @ 40-50% of 1RM

Wednesday 7/17/19

Strength
Bench Press 10-8-6-4-2

WOD
"Day 2"
12 min EMOM
min 1 - 10 ring rows
min 2 - 5/5 single arm DB bent over rows
min 3 - 8 wide grip pull ups

Stamina
3 sets
1:00 plank
30 sec rest
1:00 hollow
30 sec rest

Tuesday 7/16/19

Strength
12 mins to build to a heavy complex
2 hang power cleans + 1 power clean

WOD
"Full Moon"
18 min AMRAP
10 TTB
20 KBS
300m Run

Monday 7/15/19

Strength
Back Squat
E2MOM 3x10

WOD
"Day 1"
3 sets
12 weighted push ups
12 dips
12 seated DB strict press

Stamina
3x6 each leg DB reverse lunges

Friday 7/12/19

Strength
10-1 HSPU
100m Run after each round

WOD
"Chips"
60 alt DB snatch (50/35)
50 cal Row
40 V-ups
30 deadlifts (225/155)
20 MU

Thursday 7/11/19

WOD
10min EMOM
Min 1 - AMRAP 4 air squats + 4 weighted sit ups
Min 2 - Row or Bike
Rest 3 min
10 min EMOM
Min 1 - AMRAP 4 Russian KBS + 4 alt lunges
Min 2 - Row or Bike

Stamina 
ROMWOD

Wednesday 7/10/19

Strength
E2MOM for 7 sets - Push Press
Set 1-3 = 5 reps
Set 4-6 = 4 reps
Set 7 = 3 reps
increasing in weight

WOD
"Press your Luck"
15min AMRAP
3,6,9,12, etc
Push Press (95/65)
TTB
100m Run

Tuesday 7/9/19

WOD
"Rough Day"
4 Rounds for Max Reps
Min 1 - Bike cals
Min 2 - SDLHP (75/55)
Min 3 - box jumps
Min 4 - DB hang power clean (50/35's)
Rest 1 minute between rounds

Stamina
3 sets
20 hollow rocks
20 heel tap (over KB or DB)
20 plank shoulder taps

Monday 7/8/19

WOD
"Dallas Five Memorial WOD"
500m Run
then
7 Rounds of
5 Burpees
9 pull ups
14 wallballs (20/14)
50m farmer carry (55/35)

(30 min cap)
7/7/16 - A sniper ambushed a group of Dallas police officers resulting in five officer deaths and another nine injured.

Friday 7/5/19

WOD
"White"
5 Rounds for Time
3 rope climbs
10 TTB
21 OH walking lunges (45/35# plate) 15kg for ladies
400m Run (500m Row)

Wednesday 7/3/19

Team 1776 WOD

Tuesday 7/2/19

Strength
Deadlift - Building to a heavy single
7-5-3-1-3-5-7

WOD
"ERNIE"
50-40-30-20-10
DU's
5-10-15-20-25
burpees