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WOD – FRIDAY – JULY 3rd

WU: (20 mins)

  • 5 Round E4MOM: Bear crawl 25 yards + Burpee-broad-jump 25 yards
  • MOB: Front Rack / BB Shoulder Distraction / Lat / Forearm/ Squat Stretch

OLY: (20 mins)

  • 10 mins to Build to a Heavy Push Press
  • 10 mins to Build to a Heavy OHS

WOD:

  • 5 Rounds:
  • 3 rope climb (15ft)
  • 10 OHS (95/65)
  • Then:
  • 60 Thrusters (95/65)

POST:  Flush & Stretch

 

WOD – THURSDAY – JULY 2nd

OK Folks, you are going to want to check our sweet new Website when it launches THIS WEEKEND.  We hope to have it launched by Friday afternoon to enable you to spend any extra time you have this weekend perusing all the cool pages and offerings.  We will have a whole new look and format to the website, as well as tons of info about our Summer Schedule/programs.  We will also be launching our REWARDS PROGRAM which will provide our members with opportunities to earn FREE memberships.  You won’t want to miss out.  Check us out this weekend (and beyond).  See the bottom of this post for a quick Sneak Peak.

 

 

WU: (20 mins)

  • 5 rounds E4MOM: 15% incline treadmill run x 30 sec -then run 200m
  • MOB: Calf / Hamstring

 

 

WOD PREP: (5 mins)

  • 1-2 rounds
  • 15 Glute walk (each way)
  • 15 Banded Good Mornings
  • 15 Tubing TWY

 

 

WOD:

  • 400m MB Run (20/14)
  • 50 deadlift 185/115lbs
  • 400m MB Run
  • 400 yard MB Walking Lunge 
  • 400m MB Run

 

 

POST:  Clean your MB with spray and towel, and then stretch it out.  😉

 

sneakpeak

 

WOD – TUESDAY – JUNE 30th

 

 

WU: (20 mins)

  • 5 Rounds: 1 min work / 2 min MOB
  • Ski for MAX Cals (Score is Best Round)
  • MOB between: Lat / Bully / Front Rack / Hip

 

 

OLY: (15 mins)

  • Build to a Heavy Jerk

 

 

WOD 1:

  • 6 min AMRAP
  • 30 C2B pull-ups / Pull-ups / Ring Rows
  • Then Max reps Ground-2-Overhead (135/95)

 

REST 4 mins

 

WOD 2: (start at the 10 min mark on the clock)

  • 3 min AMRAP
  • Max Ring MU / C2B / Pull-up

 

 

POST:  Flush & Stretch

 

WOD – MONDAY – JUNE 29th

 

WU: (10 mins)

  • Row 20 cal
  • 20 Hand Release Push-ups
  • MOP: Pec / Lat / Hip / BB Distraction

 

 

CARDIO: (10 mins)

  • 10 Round Alt EMOM
  • 15/12 cal row (scale to 13/10.   Super scale to 10/8)
  • 10 Burpees 

 

 

OLY: (15 mins)

  • Build to a Heavy Power Snatch

 

 

WOD:

  • 12 min AMRAP
  • 30 DUs
  • 10 Snatch (135/95)
  • 10 Burpee Box Jumps
  • 10 KB swings (32/24)

 

 

POST:  Flush & Roll/Stretch

 

WOD – FRIDAY – JUNE 26th

 

WU: (15 mins)

  • Row 25 cal
  • Front rack stretch
  • 25 hang muscle cleans
  • Row 25 cal
  • Hip stretch
  • 25 hang power cleans
  • Extra MOB of choice

 

 

 

SWOD: (15 mins)

  • 5 min warm up
  • 10 mins to build to a Heavy Power Clean Double

 

 

WOD 1:

  • 30 Dips
  • 30 Power Cleans (155/105)
  • 30 Push-ups 
  • 30 Sh-2-OH

 

Rest exactly 5 mins, then do:

 

WOD 2:

  • 5 min AMRAP
  • 50 GHD Sit ups / 50 V-ups
  • Max strict HSPU / Pushups

 

 

POST:  Flush & Stretch

 

WOD – TUESDAY – JUNE 23rd

 

WU: (15 mins)

  • 5 rounds 20 sec on 60 sec off Treadmill Run (incline 15%)
  • Dynamic stretch between rounds
  • MOB after: Front Rack / Banded Bully

 

 

SWOD: (15mins)

  • Build to a Heavy Behind the Neck Jerk

 

 

WOD:

  • 20 min AMRAP
  • Run 1 mile (far stop sign, near stop sign, far stop sign, back into gym)
  • Then in remaining time complete as many rounds as possible of:
  • 15 Sh2OH (115/80)
  • 12 T2B
  • 9 Box Jumps (24/20)

 

 

POST:  Flush & Stretch

 

WOD – MONDAY – JUNE 22nd

 

WU: (20 mins)

  • 5 rounds of Rowling (100m +- = burpees)
  • MOB: Pec / Hip / Lat / Roll Lower Back / calf

 

 

SWOD: (15 mins)

  • 5 min warm up
  • 10 min cap to Build to a Power Snatch Double

 

 

WOD 1:

  • 10 min AMRAP
  • 10 KB swings 32/24kg
  • 10 burpees 6″ target

 

 

WOD 2: Start this at the 15 min mark on the clock (5 mins after WOD 1)

  • 3 min AMRAP
  • Max DUs

 

 

POST:  Flush & Stretch/Roll

 

WOD – FRIDAY – JUNE 19th

 

EVERYONE

WU:  (15 mins)

 

  • Ski / Row 300m
  • Dynamic Stretch
  • Row / Ski 300m
  • MOB:  Pec, Lat, Thoracic, Squat, Hamstring

 

 

FITNESS

SWOD:  (20 mins)

  • 10 mins to Build up / work on Squat Snatch (try to pause in the bottom of the Squat)
  • 10 min EMOM:  5 Box Jumps (you choose height) + 1 Snatch (at a weight you can hit as long as you concentrate)

 

WOD:

  • 9 – 7 – 5
  • Pullups (C2B if you can do them RX)
  • Bar Facing Burpees
  • Squat Snatches (95/65)

 

CASH OUT:  5 min accumulated Plank (can switch between Front and Side planks).

 

POST:  Flush & Stretch

 

 

PERFORMANCE

SWOD:  (20 mins)

  • Build to a Heavy Squat Snatch with a 2 second pause in the bottom

 

WOD:  AMANDA

  • 9 – 7 – 5
  • Muscle Ups
  • Squat Snatches (135/95)

 

CASH OUT:  5 min accumulated Plank (can switch between Front and Side planks).

 

POST:  Flush & Stretch

WOD – WEDNESDAY – JUNE 17th

 

WU:  (20 mins)

  • Death By Burpees (10 mins max – if you want a bit more of a challenge, do 5-15)
  • 10 mins for MOB:  Long Lunge / Squat, Front Rack, Lat, Cobra, Hamstring, Calf

 

 

WOD:  30 min CAP

  • 5 Rounds for time:
  • 400m Run
  • 30 WallBalls (20/14)
  • 20 T2B (scale to V-ups or Hanging Knee raises)

 

*There is no SWOD before this WOD so hit it hard.  Push yourself to be out of breath the whole time, and still keep moving. 🙂

 

 

CASH OUT:  (on your own after the WOD)

 

 

POST:   Flush & Stretch (if you finish the WOD early then spend some extra time stretching out all your issues)