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Wednesday July 11

“GLEN” For Time: 30 Clean and Jerks (135/95) Run 1 Mile 10 Rope Climbs Run 1 Mile 100 Burpees SCALE ACCORDINGLY!!  Running Scaling – This can be tailored to individual athletes. Looking to complete each run substitution between 7-10 minutes. 40min TIME CAP For every “rep” not complete add 1 second to your total time (each run is 1 rep)  OPEN/PERFORAMANCE

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Melinda MettenWednesday July 11

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Tuesday July 10

  W.O.D “LIQUID LAUGH” 5 Rounds: 1:00 – Max Front Rack Reverse Dumbbell Lunges (50’s/35’s) 1:00 – 50 Double-Unders 1:00 – Max Assault Bike Calories 1:00 – Rest  OPEN/PERFORMANCE – 50/35’s FITNESS – 35/25, Single Unders Inside “Liquid Laugh”, the score today will be total lunges and total calories on the assault bike, added together. The double-unders during the second

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Melinda MettenTuesday July 10

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Tuesday July 10

“LIQUID LAUGH” 5 Rounds: 1:00 – Max Front Rack Reverse Dumbbell Lunges (50’s/35’s) 1:00 – 50 Double-Unders 1:00 – Max Assault Bike Calories 1:00 – Rest  OPEN/PERFORMANCE – 50/35’s FITNESS – 35/25, Single Unders   Inside “Liquid Laugh”, the score today will be total lunges and total calories on the assault bike, added together. The double-unders during the second minute

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Melinda MettenTuesday July 10

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Monday July 9

“VAN DAMME” (BENCHMARK) 30 Power Snatches, 10 Ring Muscle-Ups 30 Power Clean and Jerks, 10 Ring Muscle-Ups 30 Thrusters, 10 Ring Muscle-Ups Time Cap – 20:00 OPEN/PERFORMANE – 95/65 FITNESS 75/55, 10 CTB   TEENS 30 Power Snatches (PVC or sand filled pipe), 5 Strict Pull-Ups/Ring/Bar Rows/Jumping 30 MEDBALL Cleans, 5 Strict Pull-Ups/Ring/Bar Rows/Jumping 30 WALLBALLS, 5 Strict Pull-Ups/Ring/Bar Rows/Jumping Time

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Melinda MettenMonday July 9

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Saturday July 7

It’s a Trap! Team’s of 3 1 athletes works at  a time   25 min AMRAP 100 cal bike 150 wall balls 100 cal row 3 sets of 50’ turf single arm OH DB walking lunge Open/Performance 20/14, 50/35 Fitness: 16/12, FR KB Lunge 53/35 Free Class:WB scale as needed,  BW Lunge

Melinda MettenSaturday July 7

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Friday July 6

Strength/skill SNATCH (10min) ·     Heavy single for THE DAY, not maximal. W.O.D “OVER AND OUT” 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65) 15min time cap PERFORMANCE – Power Snatches (95/65) FITNESS – (75/55) Power Snatches -Burpess RECOVERY 3 Rounds, NOT FOR TIME: 5 inch worms + 10 Plank

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Melinda MettenFriday July 6

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Thursday July 5

Strength/skill: POWER CLEAN Review/Practice Build to a heavy double in 10min W.O.D “BIG BANG” For Time, with a 8:00 Time Cap 50 Power Cleans Open/Performance – 185/135 Fitness – 135/95 8:00 time cap, and for every rep unfinished add a single second.   **As an example, if we complete 27 repetitions in the 8:00, we are short of the total

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Melinda MettenThursday July 5

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Tuesday July 3

“JACK SQUAT” 21 Front Squats, 21 Kettlebell Swings, 400m Run 15 Front Squats, 15 Kettlebell Swings, 400m Run 9 Front Squats, 9 Kettlebell Swings, 400m Run 15min time cap. OPEN/PERFORMANCE – 135/95 – KB 70/53 FITNESS – 95/65 – KB 53/35 Rain Delay/Running Options 500/400 Meter Row 28/20 Calorie Assault Bike  **OPTIONAL POST CLASS WORK** ODD-OBJECT CONDITIONING 3 Rounds, Not for

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Melinda MettenTuesday July 3

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Monday July 2

Strength: DEADLIFT (10min) Build to a heavy single for the day, not maximal.   W.O.D “DETENTION” AMRAP 12: 6 Strict Handstand Push-Ups 9 Deadlifts (225/155) 30 Double-Unders Open – As written Performance – Single Arm Dumbbell Push Presses (50’s/35’s) Fitness – Barbell Push-Presses 75/55 or Single Arm Dumbbell PP (35’s/25’s) DL 155/105 RECOVERY 5min Bike Crossover Symmetry and Wall lower

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Melinda MettenMonday July 2

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Saturday June 30

“ZERO DARK THIRTY” (TEAM VERSION) In Teams of 3, with a 30:00 Time Cap: 3 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (95/65) … Directly into: 100 Calorie Assault Bike 2 Rounds: 30 TTB, 30 Burpees, 30 Power Snatches (115/80) … Directly into: 100 Calorie Assault Bike 1 Round: 30 TTB, 30 Burpees, 30 Power Snatches (135/95)   **FREE TRIALS:

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Melinda MettenSaturday June 30

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