Run then Burpees

Tuesday, July 23 2019

WOD: 3 rounds, 400m run, 21 burpees

Strength: 6x6 wide grip bench press @ 60% of 1RM bench press

Accessory: 3x10 each arm thumb out db rows - 3x 20 laying on side thumb down rear delt raises

Recovery: 2x50 banded face pulls


Max Squat with Specialty Bar

Monday, July 22 2019

WOD: 5 rounds, 10 db squat cleans 50/35, 15 T2B

Strength: 1 rep max squat with speciality bar

Accessory: 2xLength of middle training area db death march

Recovery: 2:00 bird dog on each side


Five Cycles

Sunday, July 21 2019

WOD: Complete 5 cycles, 5 kb snatch on each hand, 5 overhead lunge steps, 5 single arm swings(5 cycles on each arm)

Strength: 5x2 Sumo Deadlift with pause at knee (loading up to individual)

Recovery: Coaches choice


Every 2 For 20

Saturday, July 20 2019

WOD: Every 2:00 for 20 minutes complete 2 cleans + 2 Front squats(increase weight as needed, starting weight should be around 65- 70% weight increases should be small, some weights can be hit multiple times before increasing)

Strength: 5x3 bench press @ 65%

Recovery: Coaches choice


AMRAP in 20 Minutes

Friday, July 19 2019

WOD: Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 wall-ball 20/14 15 kettlebell swings 53/35

Strength: 3 rounds - 10 db rollback extensions, 10 tate presses, 10 partial range push ups

Recovery: 2x20 banded straight arm lat pull downs


50-40-30-20-10

Thursday, July 18 2019

WOD: 50-40-30-20-10 Lunges 53/35(each step counts) abmat sit ups

Strength: 6x4 Front squat to a box @ 75% of 1RM Front Squat

Accessory: 2x20 banded good morning + db’s

Recovery: 50 cobra push ups


100 Wall Ball For Time

Wednesday, July 17 2019

WOD: 100 wall ball for time

Conditioning: 3x400m rest time is first run time

Accessory: Run drills

Recovery: 100 calf extensions in power rack


Twelves

Tuesday, July 16 2019

WOD: 6 rounds not for time: 12 Pendlay rows, 12 perfect push ups 12 supine ring rows, 24x in lunge position arms extended ab twists(12 each direction) (complete work for quality not for time scale reps accordingly- if you used ring rows yesterday then work alternative scale today - for example - negatives(Less reps), kipping swing, toe pull ups, strict banded pull ups with lightest band)

Strength: 8x2 Push Press @ 80% of 1RM Push Press

Recovery: 1x50 banded tricep extensions


Arm Burner

Monday, July 15 2019

WOD: 21-15-9 Single arm kb thrusters 53/35, pull ups and row calories

Strength: 8 rep good morning

Accessory: 10 rep walking lunge steps

Recovery: 100 glute ham bridges


21-15-9

Sunday, July 14 2019

WOD: 21-15-9 Single arm db oh squat, GHD sit up, Assault bike calories (if you haven’t been doing GHD sit ups regularly go to parallel, or abmat sit ups)

Strength: 3x3 zercher squat off of pins at around parallel

Recovery: Coaches choice