July 23, 2018

Strength:

FRONT SQUATS
5 X 3 @ 90%

WOD:

5 ROUNDS
8 THRUSTERS (95/65)
8 BURPEES
100M RUN
1 TRIP PLATE PUSH
2 min. rest

July 20, 2018

Strength:

FLOOR PRESS
6 X 3 @ 85%

WOD:

5 ROUNDS:
10 BOX JUMPS (30/24)
6 SQUAT CLEANS (RX 95/65, RX+ 155/105)
10 HSPU

July 19, 2018

Strength:

PUSH UPS
10 X 10 2IN NEGATIVE

WOD:

BUY IN: 60 FOOT HANDSTAND WALK (Sub to 1 min handstand hold)

THEN..
3 ROUNDS
800M RUN
20 PULL UPS

CASH OUT: 60 FOOT HANDSTAND WALK (Sub to 1 min handstand hold)

 

July 18, 2018

Strength:

SUMO DEADLIFT
5 X 3 @ 80% OF 2RM

WOD:

15 MIN AMRAP:
5 WB
5 T2B
5 DL (135/95)
10 WB
10 T2B
10 DL
15 WB
15 T2B
15 DL
20, 20, 20…. Every 3 mins must complete 100m run

July 17, 2018

Strength:

6 MIN EMOM:
10 Z PRESS

WOD:

30 MIN EMOM:
ROW TOTAL CALS OF 140
EVERY MIN DO COMPLEX OF 1 POWER CLEAN + 1 FRONT SQUAT + 1 SQUAT CLEAN (RX 135/95, RX+ 155/105) 

July 16, 2018

Strength:

FRONT SQUATS
3 X 10 @ 70%

WOD:

DECK OF CARDS:
JOKERS – 50 DU
HEARTS – BURPEES
SPADE – THRUSTERS
CLUB – PUSH UPS

DIAMOND – KBS (1.5/1)

July 13, 2018

Strength:

BENCH PRESS
5 X 6 @ 75% OF FLOOR PRESS MAX

WOD:

10 MIN AMRAP:
8 THRUSTERS (95/65)
12 CAL ROW

July 12, 2018

Strength:

2 INCH NEGATIVE PUSH UPS
10 X 6

WOD:

FOR TIME:
100 DU/200 SINGLES
800M RUN
75 DU/150 SINGLES
600M RUN
50 DU/100 SINGLES
400M RUN
25 DU/50 SINGLES
200M RUN

July 11, 2018

Strength:

SUMO DEADLIFT
5 X 5 @ 75% 2RM

WOD:

10 MIN AMRAP:
8 HSPU
8 BOX JUMP OVERS (24/20)
15 BURPEES

July 10, 2018

Strength:

12 MIN EMOM:
1ST: 6 HEAVY Z PRESS
2ND: 12 T2B

WOD:

BUY IN: 3 X 20 SEC AB SPRINT
10 sec rest between sprints (no rest after last AB sprint)

THEN 3RDS:
5 SQUAT SNATCHES (135/95)
200M RUN
10 WB (30/20/14)

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