Saturday 8/31/19

TEAM WOD
24min AMRAP with partner
8 burpees
8 TTB
8 push press

Friday 8/30/19

WOD
"Whiskey Tango Foxtrot"
For Time
Run 2 miles
60 back squats (body weight)
60 KB swings (55/35)
60 hand release push ups
*Break up the work anyway you want*

Thursday 8/29/19

Strength
5 Rounds
10 wide grip pull ups
25 barbell curls (fast)
10 DB floor press (tough)

WOD
3 sets
5 Front Squats (70)
10 Alt DB front rack lunges (tough)
Rest 2 mins

Stamina
AHAP
100ft. KB farmer carry
100ft front rack KB carry

Wednesday 8/28/19

Strength
10min EMOM
Min 1 - 3 to 5 reps of gymnastics GOAT (HSPU, pull ups, TTB, muscle up, dips)
Min 2 - 30 sec bar hang

WOD
"Oreo"
Every 3:00 for 5 rounds
Run 200m
20 mtn climbers
15 HSPU or 15 DB push press (30/20)

Tuesday 8/27/19

Strength
Deadlift 7x2 @ 85%
Rest 2 mins b/w sets

WOD
10min EMOM
Min 1 - 10 sumo stance good mornings
Min 2 - 5/5 single leg KB RDL

Stamina
Tabata
Hollow Hold
Russian twists

Monday 8/26/19

Strength
(For Time)
10 squat cleans @ 45%
8 squat cleans @ 55%
6 squat cleans @ 65%
4 squat cleans @ 75%
2 squat cleans @ 85%

WOD
"IHOP"
15 min AMRAP
60 DU (120 singles)
30/24 cal Row
5 power cleans
5 hang squat cleans
5 squat cleans (135/95)

Saturday 8/24/19

TEAM WOD
(35 min cap)
1500m Row (switch every 250m)
60 burpees over bar
40 power cleans
40 burpees over bar
20 power cleans
1500m Row (switch every 250m)

Friday 8/23/19

WOD
"31 Heroes"
Teams of 2
31min AMRAP
8 thrusters (155/105)
6 rope climbs
11 box jumps (30/24)
400m medball Run (20/14)

Thursday 8/22/19

Strength
Bench
2-2-4-2-2
Rest 2:00 b/w sets

WOD
"Day 18"
3 sets
max effort strict pull ups
Rest 1 min
10 bent over DB rows
Rest 1 min

Stamina
3 sets
1:00 weighted plank
Rest 1:30 b/w sets

Wednesday 8/21/19

Strength
Back Squat
6x6 (1111) @ 80%

WOD
"Day 17"
E2MOM x 12mins
5 push press increasing each set w/10 supermans after each set

Stamina
3 sets
5/5 rear foot elevated split squats w/DB at sides

Tuesday 8/20/19

Strength
10-1 HSPU
1-10 TTB

WOD
"Hit and Run"
3 Rounds for Time
400m Run (500m Row)
12 DB Snatch (70/50)
21 single DB squats

Monday 8/19/19

Strength
EMOM x 15mins
Min 1 - 8 ring rows
Min 2 - 8 push ups
Min 3 - 8 OH DB tricep ext.

WOD
"Day 16"
4 rounds
10 DB reverse lunges
:45sec wall sit

Stamina
3 sets
30 Russian twist
30 mtn climbers
:20 sec hang L-sit or knee raise
Rest 1:30

Saturday 8/17/19

TEAM WOD
"High Five"
Buy in: 400m sled pull
5 Rounds
8 power cleans - each
8 S2OH - each
10 partner push ups
Cash out - 1000m Row

Friday 8/16/19

Strength
5-4-3-2-1
Manmakers and 200m Run

WOD
"Dragon Breath"
22min AMRAP
21 cal Row
15 power Snatch (95/65)
9 burpee box jump overs
6 MU's

Thursday 8/15/19

WOD
"Day 15"
3 sets
100ft sled push
10 Russian leans

Stamina
2 sets
8/8 single leg barbell RDL
10/10 single leg banded hamstring curls

Wednesday 8/14/19

Strength
Tabata
wall sits and superman

WOD
"Trail Blazer"
3 rounds for time
800m Run
80 DU (160 singles)
21 hang cleans (95/65)

Stamina
ROMWOD

Tuesday 8/13/19

Strength
10min EMOM
5 behind the head strict press (2111)

WOD
"Day 14"
8min EMOM
Min 1 - :20sec single arm top of ring row hold R/L (both arms in the same min)
Min 2-  50ft double KB front rack carry

Stamina
2 sets
1 min Hollow hold
1 min Rest

Monday 8/12/19

Strength
3 x 12 dual KB front squats (3111) tempo

WOD
"Day 13"
:30 sec ring/DB/parallette/Plank hold
12 KB alt. floor press while in glute bridge

Stamina
6min EMOM
Min 1 - 6 split squats right (2111)
Min 2 - 6 split squats left (2111)

Friday 8/9/19

Strength
10 min barbell cycling practice
4x10 Hang power cleans (95/65)

WOD
"Extra 30"
21-18-15-12-9
Power cleans (135/95)
HSPU
200m Run

Thursday 8/8/19

Strength
15min EMOM
min 1 - 5 strict rope pull ups
min 2 - 10 diamond push ups
min 3 - :30 sec max banded lat pull downs

WOD
"Day 12"
9 min EMOM
min 1 - 5 front squats @60%
min 2 - 30 air squats
min 3 - -rest

Stamina
40-30-20-10
weighted sit ups
Rest 1:00 after each set

Wednesday 8/7/19

Strength
Deadlift
7x3 @ 80%

WOD
"Day 11"
5 sets
50ft KB/DB farmer carry
:20 sec L-sit hold (parallettes/boxes)
50ft barbell back rack carry (heavy)

Tuesday 8/6/19

WOD
"Heartburn"
1 mile Run
into
10 rounds of
7 Thrusters (75/55)
7 TTB
7 Burpees

Stamina
ROMWOD

Monday 8/5/19

Strength
Narrow grip bench press
8-6-6-4-4-2-2 increasing in weight

WOD
"Day 10"
3 sets
5-10 chin ups
rest 30 sec
10 Australian pull ups
rest 30 secs
20 alt. seated DB curls
Rest 1:00

Stamina
6 min EMOM
Min 1 - :30 sec star plank (L)
Min 2 - :30 sec star plank (R)
Min 3 - :30 sec hollow rocks

Friday 8/2/19

WOD
"Up and Running"
Buy in - 200m farmer carry
then
2 TGU
20 DU
800m Run
4 TGU
40 DU
600m Run
6 TGU
60 DU
400m Run
8 TGU
80 DU
200m Run