Monday 7/25


Find a 1RM Jerk
(20 mins)


3 Rounds Each For Time
*Change the order of movements each round
A.) 15 Box Jumps (24/20)(20/16)(Step-Ups)
B.) 15 Shoulder To Overhead (135/95)(95/75)(55/45)
C.) 50 Double Unders (100 Single Unders)
D.) 15 HSPU (Box HSPU)(Seated Shoulder Press)
E.) 15 Wall Balls (20/14)(14/10)(8/6)
2:00 Rest


Tuesday 7/26


EMOM x 10
1 Clean
Build to a Heavy


Every 5:00 x 3 Sets
500m Row
16 Alt. Pistols (8/8)
8 Deadlift (60-70% 1RM)

Pistol Options:
Single Leg Box Squat
Single Leg Touch Down
Bande/Rig Assisted
Feet Together Narrow Squat


Wednesday 7/27

TeamTastic WOD4

For Time:
Pull-ups (Ring Rows – Scaled)
Burpees to Plate (25lb)

Both Partners Individually
Score is both times added together
For Ring Rows, Toes Must Be in Line With Rig Post
Time Cap: 12:00

At 17:00:
TeamTastic WOD5
100 Calorie Bike
Trade as needed.


Thursday 7/28


EMOM x 8
2 Front Squats
Build to a Heavy


5 Rounds For Quality
120Ft. SA Farmer Carry (70/53)
15 V-Ups
120Ft. SA Front Rack Carry (70s/53s)
6/6 Alternating Reverse Goblet Lunge
30 Alt. Plank Shoulder Taps



Friday 7/29


Find a 1RM Snatch


Overhead Squats (135/95)
*3 Shuttle Runs after each round
*Down and back equals 1

Silver: (95/65)
Bronze: (45/35)
*Sub for front squats


Saturday 7/30


3 Rounds For Time
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Rest 5:00

3 Rounds For Time
1000m Bike
21 Kettlebell Sumo Deadlift (53/35)
12 Sit-Ups



WODS 9/18

Monday 9/18 “STRENGTH” Bench Press In 12 minutes: Set 1: 5 @ 50% Set 2: 5 @ 60% Set 3:

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WODS 9/4

Monday 9/4 “CONDITIONING” Benchmark: Saved by the Barbell 3 Sets @ 1:00 per station: Burpee Wall Ball (20/14) Deadlift (115/75)

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WODS 8/28

Monday 8/28 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Sets 1-4: 4 x 8 @ 65% Set 5: 1

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