fbpx

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 – 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)

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 – 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