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WOD – THURSDAY – AUGUST 10th

WU: (8 mins)
3 min Run on Treadmill (1%)
Start any speed – inc. speed by .5 every 30s

MOB: (7 mins)
Dragon, Twisted Lizard, Pigeon, Standing Straddle, Supine Twist

ACTIVATION: (5 mins)
Good Mornings
Gas Pedal
5 Inch Worm
10 Lizard Lunge

WOD: (40 min cap)
A) 1.5 mile treadmill run 1% incline
B) 3000/2400m ROW
C) 150/105 cal Assault
(Start on A, B, or C)

WOD – WEDNESDAY – AUGUST 9th

WU: (7 min)
Tabatta Row (inc meters by 5 each round)

MOB: (8 min)
Low Dragon, Lizard, Straddle, Supine Twist, Puppy Dog, Twisted Cross

ACTIVATION: (10 min)
Kb Arm Bar
Foam Slides
Seated Glute ABduction
Goodmorning
TWY + Rotator
Med ball squeeze
Banded Press
Build to High Box Jump and HS hold

SWOD: (10 min)
Build to Heavy Snatch Pull + Snatch

SWOD: (10 min)
10 Rounds EMOM: 1 C&J (build)

WOD: For time (10 min cap)
21-15-9
OverHead Squat (95/65)
Toes-2-Bar

WOD – TUESDAY – AUGUST 8th

WU: (8 min)
2 Rounds each: 20/15 cal Ski & Row

MOB: (7 min)
Puppy Dog, Twisted Cross, Forearm, Wrist, Low Dragon, Dragon, Forward Fold

ACTIVATION: (10 mins)
Goodmornings
TWY + Rotator
Knee Extension
Glute Walk
Banded Press
KB Arm Bar
Lat pull down
Scap pull-up

SWOD: 7 Rounds ALT EMOM (21 min)
A: 4 strict MU
B: 7 strict hspu
C: 6 Right + 6 Left arm KB Snatch

WOD: For Time
40/30 cal Assault
30/21 cal Ski

WOD – FRIDAY – AUGUST 4th

Warm up: 6 min
Tabata row

Mobility: 7 min
Low dragon/Dragon/pigeon/forward fold/half bound angle ql/supine twist/puppy dog

Activation: 10 min
Kb arm bar
Glute walk
Twy rotator
Med ball squeeze
Goodmornings
Knee extension
Single leg squat airex
Banded lat
Tricep extensions

SWOD: 7 min to establish a heavy 3 rep UB Turkish get up

SWOD: 12 min build to heavy deadlift

WOD: (15 min cap)
10 muscle-ups
30 wall-ball shots
50-ft. handstand walk
25-ft. Medball carry 150/100lb
10 muscle-ups
30 wall-ball shots
25-ft. handstand walk
25-ft. Medball carry
10 muscle-ups
30 wall-ball shots
50-ft. Medball carry

WOD – THURSDAY – AUGUST 3rd

Warm up: 8 min
ladder drills
5 inchworms

Mobility: 7 min
low dragon/lizard/half front split/saddle/frog/supine twist/puppy dog/twisted cross

Activation: 10 min
Glute walk
Twy rotator
Pec fly
Goodmorning
Gas pedal
Single leg squat airex
Knee extension

WOD 1a: 5 min amrap
Max legless rope climbs / rope climbs

Rest 5 min

WOD 1b: 5 min amrap
Max strict hspu

WOD 2: for time 17 min cap
4 rounds
400m run
24 air squats
12 burpee climb/jump over 30/24″

WOD – WEDNESDAY – AUGUST 2nd

Warm up: 6 min
50/35 cal row

Mobility: 7 min
Puppy dog/twisted cross/thread needle/half bound angle ql/straddle/dragon/frog

Activation: 10 min
Goodmorning
Twy rotator
Tricep extension
Knee extension
Scarecrow
Glute walk
Med ball squeeze

SWOD: 10 min
3-position squat clean

SWOD: 5 rounds
Every 90 sec: 2 jerks

WOD:
5 rounds E2mom
5 back squats

WOD: for time 8 min cap
4 rounds
50 dus
15 snatch 95/65lbs

WOD – TUESDAY – AUGUST 1st

Warm up: 8 min
2 rounds
20/15 cal ski and row

Mobility: 7 min
Puppy dog/forearm/wrist/low dragon/dragon/forward fold

Activation: 10 min
Goodmornings
Twy rotator
Gas pedal
Knee extension
Glute walk
Kb arm bar
Lat pull down
Scap pull-up

WOD:
6 rounds EMOM
12 KB swings (build to heavy)

WOD: (15 min cap)
(10 mins warm up)
50 C2B pull-ups
40 T2B
30 C&J 205/135lb or 30 Man Makers (45/30)

WOD – MONDAY – JULY 31st

Warm up: 5 min
20/15 cal assault

Mobility: 7 min
low dragon/lizard/straddle/supine twist/puppy dog/twisted cross

Activation: 10 min
Kb arm bar
Foam slides
Seated glute abduction
Goodmorning
Twy rotator
Med ball squeeze
Banded press
Build to high box jump and HS hold

SWOD: 10 min
3-position snatch

SWOD:
5xE90s: 3 Front Squat

SWOD: 5×3 push press
Every 90sec

WOD: 5 min cap
40/30 cal assault
100 ft single arm OH lunge 80/55lb

WOD – FRIDAY – July 28th

WU: (8 mins)
Tabbata row
Ladder Drills

MOB: (8 mins)
Low Dragon, Dragon, Pigeon, Forward Fold, Half Bound Angle QL, Supine Twist, Puppy Dog

ACTIVATION: (8 mins)
KB Arm Bar
Glute Walk
TWY + Rotator
Medball Squeeze
Goodmornings
Knee Extension
Gas Pedal
SL Squat Airex

SWOD: (6 mins)
Establish a Heavy 2 rep UB Turkish Getup

SWOD: (15 mins)
5 min warm up
5 Round E2MOM: 2 Deadlifts

WOD:
On a 4 min clock complete as many reps as possible of
10 Bar Muscle Up (c2b + matador dip)
100 DUs
20 Burpee DB step up (45/30lb)(24/20″)
*If completed before 4 min, add 4 min to clock and proceed to
10 Bar MU + 100 dus + 25 Burpee DB step up
*If completed before 8 min, add 4 min to clock and proceed to
10 Bar MU + 100 DUs + 30 Burpee DB step up
**Score is time completed or number of reps

WOD – THURSDAY – JULY 27th

WU: (7 mins)
1 min each Cardio
5 Inchworm

MOB: (8 mins)
Dragon, Forward Fold, Frog, Saddle, Puppy Dog, Seal, Forearm

ACTIVATION: (7 mins)
TWY + Rotator
Goodmorning
Tricep Extension
Lat Pulldown
Single Arm Banded Press
Knee Extension

WOD 1A: (8 min cap)
2 Rounds for time:
40 GHD Sit-ups (V-Ups)
20/15 cal Ski

Rest 4 mins after cap

WOD 1B: (8 min cap)
2 Rounds for time:
40 T2B
20/15 cal Row

WOD 2:
4 Rounds E4MOM
40 sec max cal Assault
Each round complete 1 min single arm DB oh hold
(try to do this immediately after bike)(alternate arms each round)