08/01/2014

WOD

Mobility / Dynamic Warm-up

2×10 Wall Balls

2×10 Mountain Climbers

2×10 Alt Hand Kb Swings

Skill/Strength

Hang Power Cleans

Strength:

10 Minute EMOM

1 DeadLift + 1 Dead Lift to Low Hang Power Clean + 1 DeadLift to High Hang Power Clean

WOD: 21-15-9 For Time 12 Minute Cap

Wall Balls (20/14)

Hang Power Cleans (115/75)

200M Run

Barbell City

07/31/2014

WOD

Mobility / Dynamic Warm-up

TIME TO TEST YOUR FITNESS!! (Don’t Worry, we will scale appropriately)

4 100 Sprints

10 Push Ups in between each sprint

Skill/Strength

Strength:

WOD: FOR TIME “Lumberjack 20”

20 DeadLifts (225/145)

Run 400M

20 KB Swings

Run 400M

20 Overhead Squats (95/65)

Run 400M

20 Burpees

Run 400 M

20 Pull Ups (Chest to Bar)

Run 400 M

Box Jumps (30/24)

Run 400M

20 Squat Cleans (95/65)

Run 400M

07/30/2014

WOD

Mobility / Dynamic Warm-up

3x 20 Jumping Air Squats

3×20 Sit Ups

Cash Out

1 Minute Hollow Hold

1 Minute Plank

Skill/Strength

Double Unders

Strength:

12 Minutes Find 1 RM Front Squat

WOD: 7 Minute AMRAP

7 Burpees

7 Thrusters (95/65)

07/29/2014

WOD

Mobility / Dynamic Warm-up

WARM UP SHOULDERS

3 Rounds

200 M Run

10 Wall Balls

Skill/Strength

Strength:

10 Minute Emom

3 Tap n’ Go Power Clean and Jerks work to 45%-55% 1 RM

WOD: “Helen” THIS IS A BENCHMARK WORKOUT, RECORD YOUR TIME!!!

3 Rounds

400 M Run

21 KB Swings (53/35)

12 Pull Ups

07/28/2014

WOD

Mobility / Dynamic Warm-up

2 Rounds

1 Minute Plank

20 Lunges

10 Push Ups

Skill/Strength

Strength:

12 Minutes Find New 1 RM Deadlift

WOD: Midline March

3 Rounds

25 Situps

1 Minute Handstand Hole

40 Overhead Lunges 45/25

07/25/2014

WOD

Mobility / Dynamic Warm-up

3 Rounds

10 Thrusters

10 Burpees

Skill/Strength

Strength:

WOD “The Beach”

400 M Run

50 Empty Bar Thrusters 45/15

30 Burpees

800 M Run

30 Burpees

50 Empty Bar Thrusters

400 M Run

07/24/2014

WOD

Mobility / Dynamic Warm-up

5 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Skill/Strength

Strength:

FIND 1 REP MAX OHS

10 Minute AMRAP

5 Overhead Squats (95/65)

5 L Sit Pull Ups (Scale to strict if needed, NO KIP!)

Cool Down:

800 M Run

50 Sit Ups

07/23/2014

WOD

Mobility / Dynamic Warm-up

400 M Run

2 Minute Hollow Hold

50 Russian Swings

Skill/Strength

Skill: Hand St

and Holds or 50 Pike HSPUS

No Strength

WOD: 3 Rounds For Time

20 KB Swings 53/35

20 Jumping Air Squats

400 M Run

20 Burpees

20 WallBall Shots 20/14

ADVANCED ONLY: 5 Rounds