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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

WOD – TUESDAY – JULY 11th

WU: (8 mins)
25 yard Bear Crawl
25 yard Crab (half forward/backward)
25 yard Lizard Lunge
25 yard Inchworm

MOB: (7 mins)
Low Dragon, Dragon, Pigeon, Half Front Split, Puppy Dog, Thread the Needle, Twisted Cross

ACTIVATION: (10 mins)
Goodmorning
Hip Circles
TWY + Rotator
Tricep Extension
Single Leg Squat (airex)
Knee Extension
Banded Press

SWOD: (6 mins)
Build to Heavy Single arm KB C&J

SWOD:
6 Rounds EMOM:
6 Right and 6 Left KB C&J (build heavy)

WOD: 12 min cap
21-15-9
Cal Assault
Single arm KB Thruster 24/16kg (7-7-7, 5-5-5, 3-3-3)
20 yard OH Walking Lunge (10 yds between each set of Thrusters)
T2B

WOD – TUESDAY – JULY 4th

WU: (8 mins)
6 min Bike/Assault

MOB: (8 mins)
Low Dragon, Pigeon, Front Half Split, Puppy Dog, Thread the Needle, Twisted Cross

ACTIVATION: (10 mins)
Goodmorning
Hip Circles
TWY + Rotator
Lat Pull Down + Tricep
Single Leg Squat (airex)
Knee Extension
Banded Press

SWOD: (10 mins)
5 Rounds E2MOM:
3 DB Deadlifts + 3 DB Hang Power Cleans + 3 DB Jerks

WOD: (16 min cap)
5 Rounds for time
3 Legless Rope Climbs
10 T2B
10 DB Power Cleans (50/35lb)
20 yard Front Rack Walking Lunge (10 out + 10 back)(50/35lb)

WOD – THURSDAY – JUNE 29th

WU: (8 mins)
20/15 cal Assault + Ski
5-10 Inchworm

MOB: (8 mins)
Puppy Dog, Thread the Needle, Twisted Cross, Dragon, Forward Fold, Supine Twist

ACTIVATION: (8 mins)
Lat Pull Down + Tricep
TWY + Rotator
Goodmorning
Knee Extension
Gas Pedal

WOD A: (12 min cap)
7 Rounds for time
20/15 cal Ski
1 Legless Rope Climb

Rest 6 mins

WOD B: (12 min cap)
3 Rounds for time
20/15 cal Assault
20 GHD sit-ups (scale = v-up/abmat)
20 yard HS Walk / Seal Walk

WOD – TUESDAY – JUNE 27th

WU: (7 mins)
Ladder Drills

MOB: (8 mins)
Low Dragon, Pigeon, Front Half Split, Puppy Dog, Thread the Needle, Twisted Cross

ACTIVATION: (10 mins)
Goodmorning
Hip Circles
TWY + Rotator
Tricep Extension
Single leg Squat Airex
Knee Extension
Banded Press

WOD A: (6 min cap)
60 Double KB Clean & Jerk (24/16kg)
30/24 cal Row

Rest 1 min after cap

WOD B: (6 min cap)
30/24 cal Assault
30 Double KB Thruster (24/16kg)

Rest 1 min after cap

WOD C: (6 min cap)
100 DUs
60 Double KB Reverse Lunge (24/16kg)

WOD – THURSDAY – JUNE 22nd

WU: (8 mins)
23/16 Assault + 25/20 Row
Dynamic Stretch

MOB: (7 mins)
Puppy Dog, Twisted Cross, Forearm, Dragon, Low Dragon, Forward Fold, Supine Twist

WOD: 3 Rounds(Choose A or B):

A) Assault Bike
3 mins WORK (goal = 70/49 cals)
3 mins REST
1:30 WORK (goal = 35/24 cals)
3 mins REST
:45 WORK (goal = 23/16 cals)
5 mins REST (+ repeat 2 more times)

B) Row
3 mins WORK (goal = 80/64 cals)
3 mins REST
1:30 WORK (goal = 42/33 cals)
3 mins REST
:45 WORK (goal = 25/20 cals)
5 mins REST (+ repeat 2 more times)

WOD – TUESDAY – JUNE 20th

WU: (10 mins)
3 Rounds: 20/15 cal Ski
Between Rounds (choose 1):
5-10 Hollow Rock Getups
5-10 Inchworm
10 yard Duck Walk

MOB: (7 mins)
Dragon, Half Front Split, Pigeon, Frog, Eagle in Saddle, Puppy Dog, Twisted Cross, Archer

ACTIVATION: (8 mins)
Goodmorning
Hip Circles
TWY + Rotator + Pec Fly
Lat Pulldown + Tricep Extension
Single Leg Squat (airex)
Knee Extension
Banded Press

WOD A: for time (11 min cap)
20 alt DB Snatch 60/40lb (by 2 min cap)
16 @ 70/50lb (by 4 min)
12 @ 80/55lb (by 6 min)
8 @ 90/60lb (by 8 min)
6 @ 100/70lb (by 11 min)

Rest and warm up for 9 min

WOD B: (10 min cap)
5 Rounds for time
4 Strict HSPU (2/4″ deficit)
4 Strict MU / c2b + dip
8 alt Weighted Pistol (24/16kg) (8 alt weighted reverse lunge)

WOD – THURSDAY – JUNE 15th

WU: (8 mins)
20/15 cal Row + Ski + Assault

MOB: (7 mins)
Low Dragon, Dragon, Forward Fold, Half Bound Angle QL, Eagle in Saddle, Puppy Dog, Archer

ACTIVATION: (5 mins)
Gas Pedal
TWY + Rotator
Goodmorning
Hip Circles

WOD A: (10 mins)
5 Rounds:
90 sec Assault / 30 sec Rest
(Aim for a cal pace you can keep for 5 rounds but challenge yourself, goals = 35/25cal)

Rest 5 mins

WOD B: (10 min cap)
10 Rounds for time
100m Ski
2 Medball-over-Shoulder (150/100)

Rest 5 mins

WOD C: (10 min cap)
4 Rounds for time
500m Row
6 Box Jumps (40/30″)

WOD – TUESDAY – JUNE 13th

WU: (7 mins)
20/15 cal Row + Assault + Ski

MOB: (8 mins)
Puppy Dog, Thread the Needle, Twisted Cross, Eagle in Saddle, Dragon, Forward Fold, Half Bound Angle QL, Archer

ACTIVATION: (8 mins)
Kb Arm Bar
TWY + Rotator
Knee Extension
Gas Pedal
Goodmorning
Banded Press (single arm)
Foam Slides
Single Leg AB/ADDuction

SWOD: (8 mins)
Build to a 1RM Turkish-Get-Up

WOD A: (8 min cap)
100 Wallballs for time (30/20lb)

Rest 2 min after cap

WOD B: (9 min cap)
3 Rounds for time:
30 alt Double KB Front Rack Forward Lunge (not walking)(24/16kg)
15 Double KB Clean & Jerk (24/16kg)