Monday, July 22, 2024

Tuesday 7-23-24

 Tuesday 7-23-24

Conditioning:

EMOM x 8 (Alternating Movements)

10 Chest to Bar Pull-ups 

15 Wallballs (20/14)

Rest 4:00

EMOM x 8 (Alternating Movements)

5 Wall Walks

15 Toes to Bar


Accessory Strength:

10 Double KB Dead Stop Deadlifts x 4, Rest :30-:60

10 Tall Kneeling KB Horn Bicep Curls x 4, Rest :30-:60

Sunday, July 21, 2024

Monday 7-22-24

 Monday 7-22-24

Conditioning:

4 Rounds

400 Meter Run

100 Meter DB Farmers Carry 

12 DB Thrusters 

DB (50s/35s)

Cap 20:00


Establish a Heavy Single Bench Press

Friday, July 19, 2024

Saturday 7-20-24

Saturday 7-20-24

Teams of 2

AMRAP 6

3 Deadlifts

3 Power Cleans

3 Shoulder to Overhead 

Rest 2:00

AMRAP 6

3 Clean and Jerks

3 Front Squats 

3 Burpees

Rest 2:00

AMRAP 6

Toes to Bar

Pistols

(Minimum 20 reps/movements)


BB (95/65)

* One person does one full round, one person rests.

Thursday, July 18, 2024

Friday 7-19-24

 Friday 7-19-24

Conditioning:

On the 3:00 x 4

24 Alternating DB Snatches

12 Single Arm Overhead Lunges (Arm 1)

12 Single Arm Overhead Lunges (Arm 2)

DB (50/35)


Accessory Strength:

Accumulate 

40-50 V-ups

15-20 Strict Pull-ups

40-50 Banded Hip Thrusts

Monday, July 15, 2024

Tuesday 7-16-24

 Tuesday 7-16-24

5 sets

AMRAP 1

Machine Calories 

Rest :30

AMRAP 2

5 Push-ups 

10 Air Squats

Rest :30

AMRAP 3

5 Burpees

10 Lunges 

15 Sit-ups 

Rest 1:00

Sunday, July 14, 2024

Monday 7-15-24

 Monday 7-15-24

Deadlifts


Conditioning:

21-15-9

Clean and Jerks (95/65)

Toes to Bar


Cap 15:00


Accessory Strength:

Accumulate 2:00-4:00 Plank

Friday, July 12, 2024

Saturday 7-13-24

 Saturday 7-13-24

Mystery WOD clues:

🧐 300 #

🧐 Calories

🧐 Teams of 2

Thursday, July 11, 2024

Friday 7-12-24

 Friday 7-12-24

On the 1:30 x 8

Muscle Snatch and Power Snatch


Conditioning:

AMRAP 10

5 Overhead Squats (115/85)

10 Lateral Jumps Over Bar

5 Strict Pull-ups

10 Lateral Jumps Over Bar

Tuesday, July 9, 2024

Wednesday 7-10-24

 Wednesday 7-10-24

Conditioning:

On the 3:00 x 5

200 Meter Run

12 DB Shoulder to Overhead (50s/35s)

12 DB Farmers Hold Lunges (50s/35s)


Accessory Strength:

5 Sets

5 Bench Press

:30 Hollow Hold

Monday, July 8, 2024

Tuesday 7-9-24

 Tuesday 7-9-24

Conditioning:

AMRAP 6

30 Double Unders

20 WB Thrusters (20/14)

10 Burpees

Rest 3:00

AMRAP 6

30 Double Unders 

20 WB Sit-ups (20/14)

10 Kick-outs


Accessory Strength:

3 Sets

20 Banded Hip Thrusts (2 second pause at the top)

20 Banded Hip Abductions (10/side)

20 Alternating Calve Stretches/Heal Touches

Sunday, July 7, 2024

Monday 7-8-24

 Monday 7-8-24

Conditioning:

EMOM x 30

Minute 1: 5 Bar Muscle Ups

Minute 2: 15/12 Calorie Row

Minute 3: 12 Box Jumps (24/20)

Minute 4: Jog

Minute 5: 12 Seated Double DB Press (50s/35s)

Minute 6: 15 V-ups


Accessory Strength:

Accumulate 2:00 Hollow Hang + 2:00 Plank

Tuesday, July 2, 2024

Wednesday 7-3-24

 Wednesday 7-3-24

Conditioning:

15-12-9

Squat Cleans (135/95)

9-12-15

Burpee Box Jumps Overs (24/20)

Cap 15:00


Accessory Strength:

4 Super Sets

:30 Overhead Barbell Hold

15 Supinated Grip Bent Over Barbell Rows

:30 Front Rack Barbell Hold

Rest 1:00-2:00 between Super Set

Monday, July 1, 2024

Tuesday 7-2-24

 Tuesday 7-2-24

Skill Tests:

10 Wall Walks for Time

Cap 3:00

Rest 2:00

200 Double Unders for Time

Cap 4:00


Conditioning:

800 Meter Run

40 Plank Shoulder Taps

40 Reverse Lunges

400 Meter Run

30 Plank Shoulder Taps

30 Reverse Lunges 

200 Meter Run

20 Plank Shoulder Taps

20 Reverse Lunges 

Cap 15:00