AUGUST 2019
1 AUGUST 2019
CARDIO STRENGTH - 100m Plate Push For Time @20/15k
WOD - For Time
12 Muscle Ups
800m Run
9 Muscle ups
400m Run
6 Muscle Ups
200m Run
5:30 OLY LIFT SESSION ONLY
Position, Control, Speed, Timing, Intensity, Strength
Power Snatch
3 Rep x 2 Set @80%, 3 Rep x 3 Set @75%
Romanian Dedlift
3 Rep x 4 Set @80%
Scaling Options Available
2 AUGUST 2019
GYMNASTICS (Low Vol. High Int)
Hand Stand Pushups 3 Sets Max (20 Mins)
WOD - 3 Rounds for Time
30 DB Snatches @20/12.5k
15 Toes to Bar
Scaling Options Available
3 AUGUST 2019
STRENGTH - Push Jerk 3RM - (20 Mins)
WOD - 2 Rounds for Time
400m DB on Shoulder Carry @ 2 x 15/10k
30 DB Box Step Over
20 DB Devils Press
Scaling Options Available
5 AUGUST 2019
GYMNASTICS (High Vol. Mod Int)
Chest to Bar Pullups 5 Sets x 3 Reps (20 Mins)
WOD - 15 Min AMRAP
5 Thrusters @45/30
7 Hang Cleans
10 Sumo Dedlift High Pulls
Scaling Options Available
6 AUGUST 2019
STRENGTH - Power Snatch + Hang Snatch 1RM (20 Mins)
WOD - MARY 20 Min AMRAP
5 Hand Stand Pushups
10 Pistols
15 Pullups
Scaling Options Available
7 AUGUST 2019
GYMNASTICS (Low Vol. Low Int)
Hand Stand Walk 3 Sets x Max (20 Mins)
WOD - 2-2-2-2-2
Snatch Pull, Snatch, OH Squat, Behind the neck Jerk
Scaling Options Available
8 AUGUST 2019
CARDIO STRENGTH - 4 x 100m Sprint For Best Time
WOD - 18 Min AMRAP
25 Walking Lunges
25 Hollow Rocks
25 Air Squats
25 Butterfly Situps
25 Burpees
5:30 OLY LIFT SESSION ONLY
Position, Control, Speed, Timing, Intensity, Strength
Clean Pull
2 Rep @80%, 2 Rep @85%
Hang Clean
3 Reps x 2 Sets @85%
2 Reps x 3 Sets @90%
Scaling Options Available
9 AUGUST 2019
GYMNASTICS (Low Vol. High Int)
Pullups 3 Sets Max (20 Mins)
WOD - For Time
400m Run
15 Thrusters @35/25k
10 Burpees
Scaling Options Available
10 AUGUST 2019
STRENGTH - Pause Front Squat 1RM - (20 Mins)
WOD - For Time
5 Hand Stand Pushups
5 Squat Cleans @75/60
10 Strict Hand Stand Pushups
10 Squat Cleans @70/55
20 Hand Stand Pushups
20 Squat Cleans @60/45
40 Ring Dips
40 Squat Cleans @45/30
Scaling Options Available
12 AUGUST 2019
STRENGTH - Dedlift 1RM (20 Mins)
WOD - 10 Min EMOM
ODD - 15 Alt DB Hang Clean @20/12.5k
EVEN - 15 Alt DB Shoulder to Overhead
Scaling Options Available
13 AUGUST 2019
GYMNASTICS (High Vol. Mod Int)
Tabata Air Squats for Reps in 8 Minutes
Rest 10 Seconds Then
Max Muscle Ups
WOD - For Reps
7 Minute Running Clock
800m Run
Remaining Time Complete AMRAP Shoulder to Overhead @45/30k
6 Minute Running Clock
600m Run
Remaining Time Complete AMRAP Power Cleans @60/40k
5 Minute Running Clock
400m Run
Remaining Time Complete AMRAP HSPU
Scaling Options Available
14 AUGUST 2019
STRENGTH - Strict Press 2RM - (20 Mins)
WOD - 3 Rounds for Time
15 Hang Power Cleans @60/45k
15 Burpees over Bar
Scaling Options Available
15 AUGUST 2019
CARDIO STRENGTH - For Best Time
1-10 Wall Balls @9/6k
100m Sprint Each Round
WOD - ANNIE
50-40-30-20-10
Double Unders
Butterfly Situps
5:30 OLY LIFT SESSION ONLY
Position, Control, Speed, Timing, Intensity, Strength
3-Position Snatch (ground, below knee, above knee) 60%, 65%, 70% x 2 sets ea x 3 Reps
Snatch Pull 90% x 3 Sets x 2 Reps, 95% x 3 Reps x 2 Sets
Back Squat 70% x 5 x 5
Push Press 70% x 5 x 5
Scaling Options Available
16 AUGUST 2019
GYMNASTICS (Low Vol. High Int)
8-7-6-5-4 Hand Stand Pushups
1 Hanging L-Sit
WOD - 3 Rounds for Time
40m Plate Push @20/15k
30 KB Swing @24/16k
20 Alt Pistols
Scaling Options Available
17 AUGUST 2019
STRENGTH - Squat Clean 2RM - (20 Mins)
WOD - For Reps
1 Min Power Snatch @60/40k
1 Min Jerk
Rest 1 Min
2 Min Power Snatch @55/35k
2 Min Jerk
Rest 1 Min
3 Min Power Snatch @40/30k
3 Min Jerk
Scaling Options Available
19 AUGUST 2019
STRENGTH - Squat Clean 2RM (20 Mins)
WOD - 17 Min AMRAP
Min 1-5
10 Power Cleans @70/55k
5 Push Jerk
15 Ring Rows
1 Min to Change Weight
Min 7-11
8 Hang Clean @60/40k
4 Push Press
10 Pullups
1 Min to Change Weight
Min 13-17
1 Min to Change Weight
6 Squat Clean @50/30k
3 Strict Press
5 Chest to Bar Pullups
Scaling Options Available
20 AUGUST 2019
GYMNASTICS (High Vol. Mod Int)
10 Min AMRAP
2 Strict Pullups
4 Strict HSPU
8 Alt Pistols
32 Double Unders
WOD - 4 Rounds For Time (14 Min CAP)
100m Sprint
3 Strict Pullups
30 Second Rig Hang
9 Chest to Floor Pushups
12 Russian KB Swings @24/16k
Scaling Options Available
21 AUGUST 2019
STRENGTH - Hang Snatch 1RM - (20 Mins)
WOD - Barbell Tabata For Reps
With a Running Clock in 19 minutes
Tabata Deadlift 80/60k
1 Min Rest
Tabata Hang Power Clean 60/45k
1 Min Rest
Tabata Front Squat 45/30k
1 Min Rest
Tabata Push Press 30/20k
Scaling Options Available
22 AUGUST 2019
CARDIO STRENGTH - For Best Time
20m Beep Test
WOD - Flight Simulator
5:30 OLY LIFT SESSION ONLY
Position, Control, Speed, Timing, Intensity, Strength
Power Clean 70% x 3 Sets x 5 Reps
Push Jerk 60% (of split jerk) x 3 Sets x 5 Reps
Overhead Squat 70% x 3 Sets x 5 Reps
Scaling Options Available
23 AUGUST 2019
GYMNASTICS (Low Vol. High Int)
2 Rounds for Time (accumulate if required)
30 Sec HSHold
30 Sec Squat Hold
30 Sec L-Sit Hold
30 Sec Chin Over Bar Hold
WOD - For Reps
10 Min Running Clock
1k Run + Max Clean & Jerks @50/30k in Remaining Tiime
1 Min Rest
7 Minute Running Clock
800m Run + KB Snatches @24/16k in Remaining Time
1 Min Rest
4 Minute Clock
400m Run + Thrusters @50/30k
1 Min Rest
1 Min Max Rep Bar facing Burpees
Scaling Options Available
24 AUGUST 2019
STRENGTH - Power Clean & Jerk 1RM - (20 Mins)
WOD - CANADIAN REGIONALS 10.5
For Time
12 Tire Flips
6 Clean-and-Jerks @60/45k
300 meter Run
9 Tire Flips
9 Clean-and-Jerks
450 meter Run
6 Tire Flips
12 Clean-and-Jerks
600 meter Run
Scaling Options Available
26 AUGUST 2019
STRENGTH - Power Snatch 3RM (20 Mins)
WOD - For Time
3 Rounds
5 Back Squats (@90% 3RM Back Squat Wt)
30 Box Jumps @24/20"
Then 3 Rounds
5 Dedlift
30 Bar Facing Burpees
Scaling Options Available
27 AUGUST 2019
GYMNASTICS (High Vol. Mod Int)
Tabata for Reps
Strict Hand Stand Pushups
WOD - 30 Min EMOM
Min 1 - 24 DB Lunges @2 x 20/12.5k
Min 2 - 12 Pushups
Min 3 - 15 DB Thrusters
Min 4 - 14 Renegade Rows
Min 5 - 10 Burpees
Min 6 - 10 V-Ups
Scaling Options Available
28 AUGUST 2019
STRENGTH - Split Jerk 2RM - (20 Mins)
WOD - 18.4 OPEN (9 Min CAP)
21 Dedlifts @100/70
21 HSPU
15 Dedlifts
15 HSPU
9 Dedlifts
9 HSPU
21 Dedlifts @140/90
15m HSWalk
15 Dedlifts
15m HSWalk
9 Dedlifts
15m HSWalk
Scaling Options Available
29 AUGUST 2019
CARDIO STRENGTH - DEATH BY BURPEE
As Many Burpee Jump to Rig in 12 Minutes as you can
WOD - For Time
1k Run
50 Floor Ring Rows
25 Hand Release Pushups
250m Walking Lunge
50 Pullups
25 Strict HSPU
1k Row
5:30 OLY LIFT SESSION ONLY
Position, Control, Speed, Timing, Intensity, Strength
Power Snatch 70% x 3 Reps x 5 Sets
Clean Pull 90% (of split jerk) x 3 Reps x 2 Sets
Snatch Push Press + OH Squat 70% (of OH Squat) x 5+1 Reps x 5 Sets
Scaling Options Available
30 AUGUST 2019
GYMNASTICS (High Vol. Low Int)
Tabata for Reps
Chest to Bar Pullups
Ring Dips
WOD -
For Load 1-1-1-1-1-1-1
Thruster/Push Press/Push Jerk/Split Jerk
Scaling Options Available
31 AUGUST 2019
BARBELLS FOR BAILEY
8am till Noon
Scaling Options Available
