Monday 7/18

“Strength”

EMOM x 8
1 Jerk
build up to ~80%
(Save max for next week)

“Conditioning”

10-9-8-7-6-5-4-3-2-1
Deadlift (275/185)
Box Jumps (30/24)

Scale: ~60-70% 1 RM Deadlift
(24/20″) (20/16″)
Step-Ups

 

Tuesday 7/19

“Conditioning”

4 Rounds
Each For Time
30 Double Unders
20 Cal Row
10 Burpees Over Rower
20 Cal Row
30 Double Unders
Rest 2:00

Rest 5:00

3 sets
Max Rep Unbroken C2B
Rest 1:00 Between Sets

 

Wednesday 7/20

TeamTastic WOD 2

In 30 minutes:
Max Clean
Max Bench Press
Max Front Squat

*Must be completed in this order
*Score is total weight combined
*Can start the clean with a preloaded barbell

 

Thursday 7/21

“Conditioning”

16 EMOM
Min 1: Max Calorie Bike
Min 2: :30 Max TTB
Min 3: 3-5 Wall Walks
Min 4: Rest

Rest 5:00

16 EMOM
Min 1: 6/6 SL KB Deadlift
Min 2: 10 Banded Face Pulls (3sec eccentric) +
8/8 SL GLute Bridge
Min 3: :30 Hollow Hold
Min 4: 10 Barbell Curls

 

Friday 7/22

“Strength”

EMOMx8
1 Snatch + 1 Hang Snatch
build in weight
(Save max for next week)

“Conditioning”

12 AMRAP
6 SA DB Thrusters Right Arm (50/35)
60ft. OH Carry Right Arm
6 SA DB Thrusters left Arm (50/35)
60ft. OH Carry Left Arm
15 Sit-Ups

 

Saturday 7/23

“Conditioning”

6 Rounds For Time
14 Box Step Overs w/ 1 DB (50/35)
15/12 Cal Row
14 Push-Ups
400m Run
Rest 1:00

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WODs 8/15

Monday 8/15 “Strength” E3MOM x 4 7/7 Back Rack Reverse Lunges 6/6 SA Shoulder Press “Conditioning” 3:00 AMRAP 5 Thrusters

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WODs 8/8

Monday 8/8 Bring a Buddy Day “Strength” 16 EMOM Min. 1: :10 Top Support Ring Hold + :10 Bottom Support

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WODs 8/1

Monday 8/1 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a

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WODs 7/25

Monday 7/25 “Strength” Find a 1RM Jerk (20 mins) “Conditioning” 3 Rounds Each For Time *Change the order of movements

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WODs 7/18

Monday 7/18 “Strength” EMOM x 8 1 Jerk build up to ~80% (Save max for next week) “Conditioning” 10-9-8-7-6-5-4-3-2-1 Deadlift

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