JULY 2021
 

1 JULY 2021

ACCESSORY -

12 Min TABATA

Crab Walk

Forward Bear

Backward Bear

 

RX WOD -

20 Min AMRAP

30 Double Unders / 60 Skips

20 Walking Lunges

10 Toes to Bar

SCALED WOD -

20 Min AMRAP

60 Skips

20 Walking Lunges

10 Toes to Rig

More Scaling Options Available

2 JULY 2021

STRENGTH - 

Clean

3 Sets  x 3 @90%

RX WOD - 

CHARLOTTE For Time

21-15-9

OHS @43/29k

SDHP

SCALED WOD -

CHARLOTTE For Time

21-15-9

Air Squat

Wall Ball SDHP

More Scaling Options Available

3 JULY 2021

RX WOD -

BERT For Time

50 Burpees

400m Run/500m Row

100 Pushups

400m Run/500m Row

150 Walking Lunges

400m Run/500m Row

200 Air Squats

400m Run/500m Row

150 Walking Lunges

400m Run/500m Row

100 Pushups

400m Run/500m Row

50 Burpees

SCALED WOD -

20 Min AMRAP

5 Burpees

Run/Row

10 Pushups

Run/Row

15 Walking Lunges

Run/Row

20 Air Squats

Run/Row

More Scaling Options Available

5 JULY 2021

STRENGTH -

Dedlift

1RM

RX WOD -

15 Min AMRAP

5 Box Jumps @24/20"

7 Hang Cleans @65/45k

9 DB Step Ups @2 x 15/10k

SCALED WOD -

15 Min AMRAP

5 Step Ups

7 MB Cleans 

9 Air Squats

More Scaling Options Available

6 JULY 2021

ACCESSORY -

TABATA

L Sit

Slam Ball Carry

RX WOD -

12 Min AMRAP

BB Landmines @50/30k

EMOM 2 Manmakers @2x20/12.5k

SCALED WOD - 

12 Min AMRAP

BB Landmines 

EMOM 4 Pushups 4 Ring Rows 4 Air Squats

More Scaling Options Available

7 JULY 2021

STRENGTH -

Bench 1RM

RX WOD -

10 Rounds

30 Double Unders/60 Skips

5 Back Squat @65/45k

5 Shoulder to OH

SCALED WOD - 

10 Rounds

30 Skips

5 Air Squat 

5 Wall Ball Push Press

More Scaling Options Available

8 JULY 2021

ACCESSORY -

Tabata

Slam Ball Slams

Rig Hang

 

RX WOD -

4 Rounds for Time

12 HS Alt Shoulder Taps

15 Body Blasters

18 Reverse Walking Lunges

SCALED WOD -

4 Rounds for Time

12 Pike HS Alt Shoulder Taps

4 Burpees 2 Ring Rows 2 Knee Raises

18 Reverse Walking Lunges

More Scaling Options Available

9 JULY 2021

STRENGTH - 

Clean

1RM

RX WOD - 

18 Min AMRAP

20 DB Dedlift @ 2 x 20/15k

20 DB Step Ups @20"

20 DB Devils Press

SCALED WOD -

18 Min AMRAP

20 MB Dedlift 

20 Step Ups 

10 Burpee

More Scaling Options Available

10 JULY 2021

RX WOD -

E4MOMx4

3 Dedlifts @100/80k

6 Bar Facing Burpee

9 Dedlift 

100m Run/125m Row

Rest 2 Min then

3 Push Press @60/40k

6 Toes to Bar

9 Push Press

12 Wall Balls @9/6k

SCALED WOD -

E4MOMx4

6 WB RDL

6 Burpee

9 Air Squats

Run/Row

Rest 2 Min then

3 WB Push Press 

6 Knee Raises

9 WB Push Press

12 Wall Balls 

More Scaling Options Available

12 JULY 2021

STRENGTH -

Clean

3 x 3@85%

RX WOD -

15 Min AMRAP

2, 4, 6, etc

DB Hang Cleans @20/10's

DB Push Jerk

SCALED WOD -

15 Min AMRAP

2, 4, 6, etc

Wall Ball Cleans 

WB Push Press

More Scaling Options Available

13 JULY 2021

ACCESSORY -

TABATA

Single arm KB OH Carry

Am KB Swing

RX WOD -

7 Rounds for Time (14 CAP)

7 Burpees Over Bar

7 Thrusters @45/30k

7 Chest to Bar Pullups

SCALED WOD - 

14 Min AMRAP

7 Burpees 

7 Wall Balls

7 Ring Rows

More Scaling Options Available

14 JULY 2021

STRENGTH -

Bench Press

3 x 3@85%

RX WOD -

21-15-9-15-21

Laying DB Tricep Ext @25/15k

American KB Swing @24/16k

Alt DB Renegade Rows

KB Carry 300/200/100

SCALED WOD - 

21-15-9-15-21

Laying DB Tricep Ext 

Russian KB Swing 

Alt DB Renegade Rows

KB Carry 300m/200m/100m

More Scaling Options Available

15 JULY 2021

ACCESSORY -

TABATA

Plate OH Squat

Plate Ground to OH

 

RX WOD -

5 Rounds for Time

1 Legless/3 rope climb/6 Asc-Desc

10 Toes to Bar

21 HSPU

200m Run/250m Row

SCALED WOD -

5 Rounds for Time

6 Rope Asc-Desc

10 Knee Raises

21 Pike Pushups

Run/Row

More Scaling Options Available

16 JULY 2021

​STRENGTH - 

Dedlift

3 x 3@85%

RX WOD - 

5 Rounds for Time

5 Muscle Up/10 Chest to Bar Pullup

10 Hang Clean & Jerk @45/30k

15 Ring Dips

SCALED WOD -

5 Rounds for Time

10 Ring Rows

10 Wall Ball Clean & Throw to Wall

15 Box Dips

More Scaling Options Available

17 JULY 2021

Pairs Pre-WOD Relay

100m Each For Time

KB Carry @24/16k + Sprint

Plate OH Carry + Sprint

KB OH Carry + Sprint

Plate Farmer Carry + Sprint

RX WOD -

10 Min AMRAP

30 Wall Balls @9/6k

20 Box Jumps @24/20"

10 Thrusters @45/30k

1 Min Rest Then

10 Min AMRAP

30 Toes to Bar

20 Power Snatch 

10 Bar Facing Burpees

SCALED WOD -

10 Min AMRAP

10 Wall Balls 

10 Box Step Ups

10 Air Squats

1 Min Rest Then

10 Min AMRAP

10 Knee Raises

10 Wall Ball High Pulls

10 Burpees

More Scaling Options Available

19 JULY 2021

STRENGTH -

Clean

3 x 3@95%

RX WOD -

4 Min AMRAP

3 Wall Walks 

20 KB Swing @24/16k

Then 4 Min AMRAP

7 Toes to Bar

20 Push Press @40/25k

Then 4 Min AMRAP

3 Wall Walks 

20 KB Swing @24/16k

SCALED WOD -

4 Min AMRAP

3 Inch Worms

20 KB Swing 

Then 4 Min AMRAP

7 Toes to Rig

20 Push Press 

Then 4 Min AMRAP

3 Inch Worms 

20 KB Swing 

More Scaling Options Available

20 JULY 2021

RX WOD -

5 Rounds for Time

2 Dedlifts @60/40k

1 Hang Squat Clean

2 Front Squats

1 Thruster

10 Ring Dips

SCALED WOD - 

5 Rounds for Time

2 Dedlifts 

1 Hang Squat Clean

2 Front Squats

1 Thruster

10 Box Dips

More Scaling Options Available

21 JULY 2021

STRENGTH -

Bench Press

3 x 3@95%

RX WOD -

20 Min EMOM

#1 - 3 Legless Rope Climb/7 Strict Pullup

#2 - 14 Alternating Pistols

#3 - 21 Hang Clean @40/30k

#4 - 7 Muscle Ups/14 Ring Dips

#5 - 7 HSPU

SCALED WOD - 

20 Min EMOM

#1 - Rope Asc/Desc

#2 - 14 Air Squats

#3 - 21 Hang Clean 

#4 - 14 Box Dips

#5 - 7 Pike Pushups

More Scaling Options Available

22 JULY 2021

RX WOD -

21-15-9

SB Slams 

Wall Balls @9/6k

Then 1k Run/1250 Row

SCALED WOD -

21-15-9

SB Slams 

Wall Balls

Then Run/Row

AFTER BURNER

5 Sets

20 Oblique Crunch

20 Hollow Situps

More Scaling Options Available

23 JULY 2021

STRENGTH - 

Dedlift

3 x 3@95%

RX WOD - 

7 Rounds For Load (20 Min CAP)

1 Clean

1 Clean & Jerk

1 OH Squat

SCALED WOD -

7 Rounds For Load (20 Min CAP)

1 Clean

1 Clean & Jerk

1 Front Squat

More Scaling Options Available

24 JULY 2021

Pairs Pre-WOD Relay For Time

500m Plate Pinch Farmer Carry @2 x 15/10k

1 work 1 rest

RX WOD -

For Time

20 Power Snatch @45/30k

20 Lateral Burpee Over Bar

20 OH Squat

20 Lateral Burpee Over Bar

20 Power Snatch @45/30k

SCALED WOD -

For Time

20 Snatch Hi Pull

20 Lateral Burpee Over Bar

20 Front Squat

20 Lateral Burpee Over Bar

20 Snatch Hi Pull

More Scaling Options Available

26 JULY 2021

STRENGTH -

1RM Bench Press

RX WOD -

For Time

400m Run/500m Row

1, 3, 6, 9, 12 Rope Climb

10, 15, 20, 25, 30 Am KB Swing @24/16k

SCALED WOD -

For Time

Run/Row

1, 3, 6, 9, 12 Asc/Dsc Climb

10, 15, 20, 25, 30 Am KB Swing 

More Scaling Options Available

27 JULY 2021

ACCESSORY -

3 Rounds NFT

15 Ring Dips

15 Toes to Bar/KB

RX WOD -

5 Rounds for Weight

10 Back Squat

10 Bench Press

10 Cleans

SCALED WOD - 

5 Rounds for Weight

10 Back Squat

10 Bench Press

10 Clean

More Scaling Options Available

28 JULY 2021

STRENGTH -

1RM Back Squat

RX WOD -

12 Min AMRAP

30 Dbl Unders /60 Skip

5 Squat Clean @60/40k

10 Burpee Over Bar

Then 

4 Min to Find Hvyest Push Press

SCALED WOD - 

12 Min AMRAP

60 Skip

5 Squat Clean 

10 Burpee 

Then 

4 Min to Find Hvyest Push Press

More Scaling Options Available

29 JULY 2021

ACCESSORY -

30-20-10 NFT

Pushups

Hollow Situps

RX WOD -

For Time

40 Am. KB Swing @24/16k

20 Wall Walks

40 Am. KB Swing @24/16k

20 Ring Dips

40 Am. KB Swing @24/16k

20 Burpees 

40 Am. KB Swing @24/16k

SCALED WOD -

For Time

40 Russian KB Swing 

20 Inchworms

40 Russian KB Swing 

20 Box Dips

40 Russian KB Swing 

20 Burpees 

40 Russian KB Swing 

More Scaling Options Available

30 JULY 2021

STRENGTH - 

1RM Dedlift

RX WOD - 

5 Rounds for Time

20 Hang Clean @45/30k

12 Front Rack Lunges

SCALED WOD -

5 Rounds for Time

20 MB Clean 

12 Lunges

More Scaling Options Available

31 JULY 2021

RX WOD -

For Time (30 Min CAP)

1.5k Run / 1875m Row

30 Chest to Bar Pullup

30 HSPU

30 Knees to Elbows

30 Wall Ball @9/6k

30 Alt DB Snatches @22.5/15k

30 Box Jump @20"

200m Front Rack KB Carry @24/16k

ME Rope Climb in Remaining Time

SCALED WOD -

For Time (30 Min CAP)

Run / Row

30 Ring Rows

30 Pike Pushup

30 Knee Raises

30 Wall Ball 

30 Alt DB Snatches 

30 Box Step Ups

200m Walk

ME Rope Desc/Asc in Remaining Time

More Scaling Options Available