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WOD – WEDNESDAY – JULY 26th

WU: (6 mins)
50/35 cal Row

MOB: (7 mins)
Puppy Dog, Thread the Needle, Twisted Cross, Half Bound Angle QL, Straddle, Dragon, Frog

ACTIVATION: (10 mins)
Goodmorning
TWY + Rotator
Tricep Extension
Knee Extension
Scarecrow
Glute Walk
Medball Squeeze

SWOD 1: (7 mins)
Build to Heavy Single Arm DB Shoulder to Overhead

SWOD 2: (15 mins)
5 min warm up
5 Rounds EMOM: 2 Power Clean & Jerk
5 Rounds EMOM: 1 Power Clean & Jerk

WOD: (8 min cap)
Complete 1 round of 20 Rep Front Squat
Rest 1 min
Complete 20 rep Back Squat (at same weight as front squat)
(You have 8 min to warm up and choose weight to use to complete all 40 reps)

WOD – TUESDAY – JULY 25th

WU: (8 mins)
3 Rounds: 20/15 cal Ski / Row

MOB: (7 mins)
Puppy Dog, Forearm/wrist, Low Dragon, Dragon, Forward Fold

ACTIVATION: (8 mins)
Goodmornings
TWY + Rotator
Gas Pedal
Knee Extension
Glute Walk
Kb Arm Bar
Lat Pulldown
Scap pull-up

WOD 1A: (5 min cap)
100 Pull-ups / Ring Rows

Rest 1 min after cap

WOD 1B: (5 min cap)
200 yard Small Sled Push (45/30lb)

WOD 2: (13 min cap)
3 Legless Rope Climb
21 Strict HSPU (kipping)
3 Legless Rope Climb
15 Strict HSPU (kipping)
3 Legless Rope Climb
9 Strict HSPU

WOD – MONDAY – JULY 24th

WU: (7 mins)
2 mins Assault (~30/21 cal)
5-10 Inchworm + Dynamic Stretch

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

ACTIVATION: (10 mins)
KB Arm Bar
Foam Slides
Seated Glute ABduction
Goodmorning
TWY + Rotator
Medball Squeeze
Banded Press
High Box Jump and HS Hold

SWOD: (20 mins)
5 mins warm up
3xEMOM: 1 Snatch Balance
3xE90s: 1 OHS
3xE2MOM: 1 Behind Neck Jerk

WOD: (12 min cap)
100 Wallball (20/14)
50 Burpee Box-jump-overs (24/20)
25 Sh2OH (135/95)

WOD – FRIDAY – JULY 21st

WU: (7 mins)
Tabatta Row
5 inchworm

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

ACTIVATION: (10 mins)
KB Arm Bar
Glute Walk
TWY + Rotator
Medball Squeeze
Goodmornings
Knee Extension
Gas Pedal
Single Leg Squat (airex)

SWOD: (8 mins)
Build to Heavy Turkish get up

SWOD: (15 mins)
7 mins warm up Deadlifts
3 Rounds E3MOM: 3 reps

WOD A: 3 Rounds
1 min max MedBall over shoulder (150/100lb)
Rest 1 min

WOD B: (8 min cap)
100 DUs
30/21 cal Row
25 45/30lbs DB step ups 24/20″ box

WOD – WEDNESDAY – JULY 19th

WU: (7 mins)
60/42 cal Row

MOB: (8 mins)
Puppy Dog, Thread the Needle, Twisted Cross, Half Bound Angle QL, Straddle, Dragon, Frog

ACTIVATION: (10 mins)
Goodmorning
TWY + Rotator
Lat Pulldown + Tricep
Knee Extension
Lat pulldown
Glute Walk
Medball Squeeze

SWOD: (10 mins)
Build to Heavy 3 rep TNG Power Clean

WOD: 14 min AMRAP
60 cal Row
50 T2B
40 Wallball
30 Power Clean (135/95)
20 Ring Muscle-up

WOD – TUESDAY – JULY 18th

WU: (8 min)
3 Rounds: 20/15 cal ski
Dynamic between

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

ACTIVATION: (8 min)
Goodmornings
TWY + Rotator
Gas Pedal
Knee Extension
Glute Walk
KB Arm Bar
Lat Pull Down
Scap Pull-up

WOD 1: (5 min cap)
100 KB Swings (24/16kg)

Rest 1 min

WOD 2: (5 min cap)
10 Rope Climbs

(half the class start on WOD 3)

WOD 3: (13 min cap)
3 Rounds For Time
20 Meter Low Sled Push 135/90lbs
20 Meter Handstand Walk (1 min HS hold)
20 Meter Rope Sled Pull

WOD – MONDAY – JULY 17th

WU: (8 min)
30/21 cal Assault
5-10 Inchworm

MOB: (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
Medball Squeeze
Banded Press
Build to High Box Jump and HS hold

SWOD: (10 min)
Build to 2 rep Max Snatch

SWOD: (12 min)
6 Round E2MOM: 3 Back Squats

WOD: (12 min cap)
21-15-12-9-6-3
Assault Bike Cals
3-6-9-12-15-21
Overhead Squats (135/95)

WOD – FRIDAY – JULY 14th

WU: (8 mins)
Tabata Row + Dynamic

MOB: (7 mins)
Low Dragon, Pigeon, Frog, Forward Fold, Supine Twist, Puppy Dog, Thread the Needle, Twisted Cross

ACTIVATION: (7 mins)
Glute Walk
TWY + Rotator
Pec Fly
Banded Press
Mad ball Squeeze
Goodmornings
Knee Extension

SWOD: (8 mins)
Build to Heavy UB 2 Rep Turkish Get Up

SWOD: (15 mins)
7 mins warm up
3 Round E3MOM: 4 Deadlifts

WOD: (12 min cap)
50-40-30-20-10 Double Unders
10-10-10-10-10 Strict HSPU
15 yard Farmer Walk (60/40kg each hand)

WOD – THURSDAY – JULY 13th

WU: (8 mins)
1 min each Cardio + 5 Inchworms + Dynamic

MOB: (10 mins)
Puppy Dog, Forearm, Eagle in Saddle, Twisted Cross, Dragon, Twisted Lizard, Pigeon, Straddle, Supine Twist

ACTIVATION: (5 mins)
Seated Glute ABduction
Med Ball Squeeze
TWY Rotator + Pec fly + Tricep extension

WOD A: (8 min cap)
2 rounds for time:
30/21 cal Ski
50 KB Swings (24/16)

Rest 5 mins

WOD B: (8 min cap)
2 rounds for time:
30/21 cal Row
50 Push-ups

Rest 5 min

WOD C: (8 min cap)
2 rounds for time:
30/21 cal Assault
50 Air Squats