JULY 2020
 

1 JULY 2020

STRENGTH - Max Reps

Strict Muscle Ups

Strict Chest to Bar Pullups

Strict Pullups

Strict Floor Ring Rows

 

WOD - 3 Rounds for Time

400m Run/500m Row

21 Power Snatch @40/25k

12 Muscle Ups

Scaling Options Available

2 JULY 2020

ACCESSORY -

3 Rounds (No Time)

10 Hanging Lat. Retractions

10 Banded Bent Over Row

 

WOD - FLIGHT SIMULATOR

Double Unders Up & Back by 10's to 50

/Up and back by 2's to 20

Up and Back Singles to 100

Scaling Options Available

3 JULY 2020

STRENGTH - Squat Snatch 1RM

 

WOD - 15 Min AMRAP

9 Power Snatch @50/35k

7 OH Squat

5 Lateral Burpees Over Bar

Scaling Options Available

4 JULY 2020

WOD - 21-15-9 For Time

Push Press @60/40k

Tyre Flips

Push Jerk

KB Swing @24/16k

AFTER BURNER - TABATA

Ring Dips

DB Tricep Extensions

Scaling Options Available

6 JULY 2020

STRENGTH - Pulls

3 Sets Max Reps from Last week (no Rest)

WOD - 20 Min AMRAP

7 Burpee Pullups

14 DB Step Overs @22.5/15k 24/20"

21 KB Swing @24/16k

Scaling Options Available

7 JULY 2020

WOD - AIR FORCE EMOM For Time (15 Min CAP)

EMOM - 4 Burpees

20 Thrusters @45/30k

20 SDHP

20 Push Jerks

20 OH Squats

20 Front Squats

Scaling Options Available

8 JULY 2020

STRENGTH - Squat Snatch

4 Reps x 3 Sets @50, 60, 70% 1RM

 

WOD - 3 Rounds for Time

10 Chest to Bar Pullups

200m Run

10 HSPU

20 DBL Unders

Scaling Options Available

9 JULY 2020

WOD - 18 Min EMOM

#1 - Row for Calories

#2 - Pushups

#3 - Rest

#4 - 10m Shuttle Run

#5 - Toes to Bar

#6 - Rest

Scaling Options Available

10 JULY 2020

STRENGTH - Back Squat 

5 Reps x 3 Sets @60, 70, 80% 1RM

 

WOD - NASTY GIRLS For Time

3 Rounds

50 Walking Lunges

7 Muscle Ups

10 Hang Squat Snatch @55/35k

Scaling Options Available

11 JULY 2020

WOD - For Reps

10 Min AMRAP

10 Burpee Box Jump Overs @24/20"

10 Single Arm Thruster R @20/15k

10 Single Arm Thruster L 

2 Min Rest Then

8 Min AMRAP

12 Burpee Box Jump Overs @24/20"

12 Single Arm Thruster R @20/15k

12 Single Arm Thruster L 

2 Min Rest Then

6 Min AMRAP

14 Burpee Box Jump Overs @24/20"

14 Single Arm Thruster R @20/15k

14 Single Arm Thruster L 

Scaling Options Available

13 JULY 2020

STRENGTH - Snatch Pause

Build to heavy 

5 Sets x 3 Reps - Pause at Knees

WOD - 3 Rounds for Reps

Min 1 - Burpees

Min 2 - Wall Balls @9/6k

Min 3 - Dedlifts @60/40k

Min 4 - Row (1 cal = 1 Rep)

Min 5 - Hang Cleans

Scaling Options Available

14 JULY 2020

WOD - For Time (15 Min CAP)

9, 7, 5 Power Snatch @55/35k

9, 7, 5 Muscle Ups

200m Run / 250m Row

After Burner - 3 Rounds No Time

12 Strict Chinups (or scaled strict option)

5 ea Lat Step ups (no drop)

3 ea Turkish Getup

Scaling Options Available

15 JULY 2020

STRENGTH - Pause Back Squat

3 Second Descent, 1 Second Pause

5 Sets x 3 Reps

 

WOD - 3 Rounds for Time (10 Min CAP)

15 Toes to Bar

10m HS Walk

15 KB Swing @24/16k

Rest 2 Min Then

4 Min AMRAP

DB Devils Press @2 x 20/10k

Scaling Options Available

16 JULY 2020

ACCESSORY - 3 Rounds No Time

15 DB Bent Over Row

5 DB Hamstring Curls / Nordic Hamstring Curls

30 Second Plank

 

WOD - KELLY - 5 Rounds for Time (30 Min CAP)

400m Run/500m Row

30 Box Jumps @24/20" 

30 Wall Balls @9/6k

Scaling Options Available

17 JULY 2020

STRENGTH - Pulls

Max Reps from last week x 3 Sets

Then 1 Set next level up

WOD - For Reps/Time

1 Minute (reps) DB Bicep Curls @20/10k

40 Ring Rows, 40 BF Situps, 15 Slams

Then

1 Min (reps) OH DB Tricep Extensions @20/10k

30 Pushups, 30 BF Situps, 15 Slams

Then

1 Min (reps) DB Lat. Raises @20/10k

20 Ring Rows, 20 BF Situps, 15 Slams

Then

1 Min (reps) DB Front Raises @20/10k

10 Pushups, 10 BF Situps, 15 Slams

Scaling Options Available

18 JULY 2020

WOD - For Time

3 Rounds

8 Power Clean @65/50k

45 Double Unders

8 Shoulder to Overhead

45 Double Unders

Then 21-15-9

Dedlift @80/60k

Toes to Bar

Then E2MOM 2 Rounds 

200m Run

10 Alt. DB Snatch @25/15k

Scaling Options Available

20 JULY 2020

STRENGTH - Back Squat

5 Sets x 3 Reps @70, 80, 90%

WOD - For Time

10 Burpees Over Bar

5 Clean @60/40k

10 Burpees Over Bar

4 Clean @70/50k

10 Burpees Over Bar

3 Clean @80/60k

10 Burpees Over Bar

2 Clean @90/70k

10 Burpees Over Bar

1 Clean @100/80k

Scaling Options Available

21 JULY 2020

WOD - For Weight

DB Shoulder Press 

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk 

5-5-5-5-5

Scaling Options Available

22 JULY 2020

STRENGTH - Squat Snatch

5 Sets x 3 Reps @60, 70, 80%

 

WOD - For Time (10 Min CAP)

21-15-9

Dedlift @90/70k

Plate Walking Lunges @20/15k

Scaling Options Available

23 JULY 2020

ACCESSORY - No Time

Bench/Floor Hyperextensions

Monster Walks

GHD/MC Back Extensions

 

WOD - 1/2 Maggie

5 Ropunds for Time

10 HSPU

20 Pullups

30 Pistols

Scaling Options Available

24 JULY 2020

STRENGTH - Pulls

Band Lat. Row Holds

Lat. Activation Pronate to Supinate

DB Prone Lat Holds

WOD - 3 Rounds for Time

50 Lunges

7 Muscle Ups

10 Hang Squat Clean & Jerk @65/45k

Scaling Options Available

25 JULY 2020

WOD - For Time/Reps

15 Min CAP for

42-30-18

Wall Balls @9/6k

21-15-9 Pullups

Max Burpees Over Bar in Remaining Time

Then 5 Min CAP for 40 Burpees Over Bar

Max Thrusters for Time @40/25k

AFTER BURNER - Max Distance Sled Pulls in 3 Minutes

Scaling Options Available

27 JULY 2020

STRENGTH - Squat Snatch

70, 80, 90%

3 Sets x 5 Reps

WOD - 4 Rounds For Time

400m Run/500m Row

25 Thrusters @40/25k

5 Rope Climbs

Scaling Options Available

28 JULY 2020

ACCESSORY -

anded Good Mornings

DB Lat Raises

WOD - For Time

50-40-30-20-10

KB Single Arm Walking RDL @24/16k

KB American KB Swing

Scaling Options Available

29 JULY 2020

STRENGTH - Back Squat

5 reos @75%, 4 Reps @85%, 3 Reps @95%

 

WOD - For Time/Reps

4 Rounds for Time

5 Muscle Ups

10 Push Press @55/35k

Then 15 Min AMRAP

60 Double Unders/120 Skips

100m Run

15 Ring Dips

Scaling Options Available

30 JULY 2020

WOD - 5 Rounds for Time

10 Slam Ball Cleans Over Shoulder

200m Run/250m Row

Then E2MOM x 5

8 (Total) SB Lunges

8 Burpees Over Ball

Scaling Options Available

31 JULY 2020

STRENGTH - Pulls

6 Min EMOM

2 x Max Movements

WOD - For Time

12-9-6

Thrusters @60/40k

Toes to Bar

Then 12-9-6

Dedlifts

HSPU

Then 3 Rounds 

200m Run

15 Chest to Bar Pullups

Scaling Options Available

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