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
