WOD


Saturday July 20

PARTNER STRENGTH 10-9-8-7-6-5-4-3-2-1 Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed b/t sets. 20:00 Hard Cap   Ballerina” FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps are both feet of then on to plate. Fast footwork!

Saturday July 20

PARTNER STRENGTH 10-9-8-7-6-5-4-3-2-1 Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed b/t sets.-20:00   WOD FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps are both feet of then on to plate. Fast footwork!  

Friday July 19

FOR TIME 1000m Row 800m Run 50 KB Swing (53/35)|(35/26) 40 Push Press (115/75)|(95/65) 500m Row 400m Run 25 KB Swing 20 Push Press -25:00 Hard Cap

Thursday July 18

WORKOUT TABATA 8 SETS, :20 WORK / :10 REST TABATA 1 Box Jump (20) TABATA 2 Push-Ups TABATA 3 DB Bent Over Row (35/25)|(25/15) TABATA 4 Plate ground to OH or light American KB Swing TABATA 5 Strict Hollow Flutter Kicks   FINISHER “SUNS OUT, GUNS OUT” 3 SETS 12/12 Concentration Curls-Rest as Needed b/t Sets   Barbell Topic: Full

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Wednesday July 17

STRENGTH CLEAN COMPLEX EVERY 2:00 FOR 8 SETS 1 Squat Clean* *Start moderate-heavy and build to heaviest single rep. WOD 3 ROUNDS FOR TIME 200m Run 10 C2B Pull-ups 21 Deadlift (225/155)|(155/105) -12:00 Hard Cap   OPTIONAL COOL DOWN FOR RECOVERY 5:00 Flow Stretching Focusing on Hips & Hammies

Tuesday July 16

EMOM x 21 MINUTES MIN 1 — 12/10 Cal Bike MIN 2 — 12 Burpee Step-Ups (24/20) MIN 3 — 12/12 DB Step Back Lunges (Athlete Choice)

Monday July 15

STRENGTH 5×5 (20X1) Back Squat @65-75% of 1RM* -Rest 2:00 b/t Sets- *Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week. WOD AMRAP 10 MINUTES 15 Wall Ball (20/14)|(14/10) 25 Double Under   COOL DOWN FOR RECOVERY 5:00 Slow Pedal on Bike

Saturday July 13

PARTNER STRENGTH IN TEAMS OF 2… EMOM x 10 MINUTES MIN 1 – 3 Deadlift (Athlete Choice, Heavy) MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)* *Seated DB press can be done from a bench or box.   WOD “Death By Burpees” min 1 – 1 burpee min 2 – 2 burpees so on and so on…

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Friday July 12

“Quality Assurance” 3 ROUNDS FOR QUALITY 2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate) -Rest: 30- 2:30 – Bike @Moderate Effort -Rest: 30- 2:30 – AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, Moderate) -Rest 1:30 b/t Rounds- Open/Performance ¬†– as written, may use kettlebells if wanted. Fitness – DB

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Thursday July 11

WOD “Loredo” 6 ROUNDS FOR TIME 24 Air Squat 24 Push-ups 24 Walking Lunges 400m Run 40min time cap. Open/Performance – as written Fitness – 5 Rounds   Barbell Topic: From the Hang (Snatch) Techniques and Drills Timing Muscle Snatch – 3×3 Hang Power Snatch – 3×3 Speed under the bar High hang squat snatch – 5×3 Complex¬† High hang

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