Monday-8/2

Strength

squat clean

3 rounds

2 shuttle runs

20 box jumps 30"/24"

20 pull ups

250m row

*1 minute rest between sets

 

challenge

100m run 20 toes to bar

Tuesday

Skill

Overhead squat

WOD

"Nancy"

5 rounds

400m run

15 Overhead squats 95/65

challenge

100m row

 

Wednesday

skill

double unders

12 minute AMRAP w/ 95/65lbs

4 box squat

4 step ups

4 good mornings

challenge

500m row

 

Thursday

strength

Thruster

WOD

"Fran"

21 15 9

Thruster 95/65

Pull ups

 

Friday

1 mile run

50 pull ups

100 box jumps 20"/14"

2k row

*women in reverse order

Monday-7/26

 

Skill

Full clean progression!  About time everyone got this!

10 minute AMRAP

200m run

10 pistols or 25 air squats

10 sit ups

Ralph-6 rounds + run + 2 pistols

 

Challenge

400m run and 50 hang cleans (bar) sub 3 minutes

 

Tuesday

Skill

Double unders

WOD

"Annie"

50 40 30 20 10

Double unders

Sit ups

*box jumps for no double unders

 

Challenge

500m row and 20 overhead squats (bar) sub 3 minutes

 

Wednesday

Skill

Butterfly pull ups

 

WOD

"Cin-DT"

20 minute AMRAP

5 pull ups

10 hang cleans 155/105

15 air squats

Evan-8 rounds + 28 reps

 

Thursday

Strength

Back squat

WOD

"Grace"

30 clean and jerks 135/95

Challenge

20 burpees and 30 kb swings 53/35 unbroken

 

Friday

 

Speed

4 x 100m runs

WOD

"Run Randy Run"

3 rounds

400m run

25 snatches 75/45

Keith-11:18

Ralph-11:36

 

Monday

strength

sled push

5 rounds

20 wallball 20/12

2 plate pushes d and b 35/25

20 high pulls 70/53

Mykael-23:32 12/25/53

 

Tuesday

Skill

Butterfly pull up

WOD

"Jackie"

1000m row

50 thrusters 45lbs

30 pull ups

 

Wednesday

skill

rope climb

5 rounds

5 Power clean 185/135

15 Ring dips

Evan-8:48

Joe-9:02

 

Thursday

strength

Deadlift

WOD

"Diane"

21 15 9

Deadlift 225/155

HSPU

 

Friday

30 minute AMRAP

3 burpee box jumps 24"/20"

3 push press 95/65

3 push ups (c2g)

 

Monday

Skill

Double unders

 

WOD

"JT's Cousin"

2 rounds

10 Muscle ups or 30 pull ups

10 Squat cleans 135/95

10 HSPU or 500m row

10 Burpees

Ralph-9:10

 

Tuesday

Skill

KB Clean and jerk

10 x 5 (each arm)

 

WOD

"Scarlett's Birthday WOD"

10 minute AMRAP

2 KB clean and jerks (each arm)

4 Goblet squats

 

Challenge

Turkish Get Ups in 2 minutes

 

Wednesday

WOD

"3 Bars of Fun"

5 rounds of:

10 Deadlifts 225/135

10 Pull ups (c2b) or 20 normal or 500m row

10 Overhead squats 95/55

 

Challenge

Pull up or Chest to bar pull up or Bar muscle up's in 1 minute

 

Thursday

Strength

Bench press 10 x 10

 

WOD

"Tri tip roast"

10 rounds

5 Push ups (parallette full depth)

5 Ring dips

 

Challenge

800m run

 

Friday

WOD

"Leg Life Support"

20 minute AMRAP

5 KB swings 70/44

10 Box jumps 24"/20"

15 Wall ball 20/12

 

Challenge

Pistols in 1 minute (R) repeat with (L) after 1 minute break

 

Monday

Strength

Weighted burpees

5 x 10

 

WOD

"All about pushing yourself to not stop"

2 rounds

500m row

25 Burpees

Ralph-6:29

Evan-6:50

Daniel-8:28

Matt-6:49

Craig-6:30

 

Challenge

unbroken box jumps 20"/12"

unbroken push ups

 

 

Tuesday

Skill

Double unders

 

WOD

"Do the double unders"

10 rounds of 10

Double unders

Box jumps 30"/24"

 

Challenge

Double unders in 3 minutes

 

Wednesday

WOD

"Warm it up"

1 mile run

 

-2 minute rest-

 

"Jello"

21 15 9

Good Mornings 95/45

Box jumps 20"/12"

 

-2 minute rest-

 

"Double your pleasure"

10 to 1

180-degree Thruster 95/45

200m run

Ralph-42:25

Joe-41:15 (row mile)

John-40:40

 

*Every second counts, mark down total time for 3 workouts, no individual WOD times today.

 

Thursday

Strength

Muscle up progression from assisted to weighted to w/o false grip to multiples.

 

WOD

"Muscle up central"

30 Muscle ups for time

Keith-4:26

 

Friday

WOD

"The Keith"

3 rounds

1 Deadlift 155/95

1 Power clean

1 Squat clean

1 Squat clean and jerk

3 Pull ups

2 Pull ups (chest to bar)

1 Bar muscle up

Ralph-2:39

 

 

Challenge

Which is faster gas mask or vest 800m run