July 15 - 20

Monday

Overhead Squat [3131]

6-8 (rounds) x 5 (reps), increasing

WOD: 6 min AMRAP

$$$ 100 double under (100 singles +10 burpee)

10 power snatch @ 75/55

10 pull-ups

3 min rest, then 

6 min AMRAP
$$$ 100 double under (100 singles +10 burpee)
10 power snatch @ 75/55
10 pull-ups

Tuesday

Alternating tabata (8 min)

a. superman hold

b. abmat situps

Accessory: accumulate 3 min HS hold

WOD: 5 rounds, EMOM (24 min total)

min 1: max burpee box jump

min 2: max C2B pullups

min 3: max AB/Ski Cal

min 4: max HSPU

min 5: rest

Wednesday

E2MOM x 8 (increasing)

2 power clean + 2 thruster + 1 push jerk

WOD: 3 RFT

400m run

30 walking lunge

15 power clean @115/85

10 T2B

15 front squat

30 box jumps

400m row

Thursday

WOD: 2 Rounds for time, 

in teams of two, one working at a time

100 Air Squats

100 burpee

100 box jumps @ 24/18

100 barbell thruster

100 cal bike/ski

Friday

5x5 DB bench press (increasing)

alternating with 6-8 reps DB row

WOD: 16 min AMRAP

20 S2OH @75/55

250m row

15 over-barbell burpee

250m row

Saturday

WOD: 'Dicko' 3RFT

29 HRPU

6 hang power clean @ 115/85

29 abmat situps

6 push press

29 pullups

6 OH squat

29 KBS @ 50/35

July 8 - 13

Monday

find 1RM tempo squat [32x1]

then

3x3 (non-tempo) @ working weight

WOD: For Time

100 double under (100 singles + 10 burpees)

50 KBS @ 50/35

25 wallballs @ 20/14

100 jumping lunges

25 wallballs

50 KBS

100 double under

Tuesday

6 rounds 

1 high hang snatch + 1 hang snatch + 1 full snatch

WOD: 10 min AMRAP

14 cal row

10 DB snatch @ 50/35

8 T2B

3 min rest

10 min AMRAP

12 DB thruster @ 50/35

12 C2B pullups

12 cal row

Wednesday

3 rounds NFT

10 DB bench (increasing) 

8 DB row

10 strict dips

45 sec plank

Deadlift 

10 @ 50% 1RM

8 @ 60% 

5 @ 75% 

5 @ 80% 

5 @ 85% 

WOD: 10 min EMOM

min 1: 40 sec max cal bike/ski

min 2: 40 sec max push press @ 95/65

Thursday

4 rounds, NFT

2 rope climbs

5 strict HSPU

5 strict T2B

WOD: 2RFT

400m run

20 GHD/abmat situps

5 bar muscle-up (C2B + dips)

20 HSPU

10 burpee Box jumps

Friday

1 Power clean + 1 hang clean + 1 squat clean

WOD: E4MOM

500m row

5 power clean @ 185/135

Saturday

"Zeus"

3RFT

30 wallball

30 SDHP @75/55

30 box jumps @24/20

30 push press

30 cal row

10 bodyweight back squats

July 1 - 6

Monday

Back Squat 5x4 @ 32x1

WOD: For time

21-15-9

cal row

front Squat @ 95/65

then

15-12-9

pullups

squat clean @95/65

then

12-9-6

over-bar burpee

thruster

Tuesday

12 min AMRAP

10 barbell roll-out

15 v-ups

20 weighted Russian twist

WOD: E4MOM  x 5

20/15 AB/ski cal

10 DB Step-up @50/35

10 T2B

Wednesday

6 rounds, increasing

1 Hang squat snatch + 1 Squat Snatch + 2 OHS

WOD: 15 min AMRAP 

15 wallball @20/14

15 squat snatch @75/55

50 Double under

Thursday

Independence Day WOD

woot!

Friday

push press

5x5

WOD: 3RFT

21 deadlift @ 185/135

15 burpee box jump

9 push jerk @ 135/95

$$$ 1000m row

June 24 - 29

Monday

Back Squat

6x2 @ 32X1

WOD: 5 RFT

5 back squats @  95/65

20 abmat situps

8 front rack reverse lunges (each leg)

40 double unders

10 slam ball @ 50/40

Tuesday

Thrusters 

6x2 on the 2:00

increasing weight each round

WOD: For time

25 thrusters @ 95/65

400m run

50 C2B pullups

400m run

25 thrusters 

Wednesday

6 rounds

1 power clean + 1 squat clean + 2 push jerk

WOD: 6 rounds, E4MOM

15/12 cal bike

12 S2OH @115/85

12 bar facing burpees

8 T2B

Thursday

Strict Press 

8 x 2, increasing

WOD: Teams of 2, for time

$$$ 50 burpees (total)

5 rounds

60 wallballs

30 cal row

60 KBS @50/35

30 cal bike/ski

$$$ 50 burpees (total)

Friday

Deadlift

5x5

WOD: running clock

0:00-6:00 for time

20 power clean @135/95

200 double under

20 power clean 

10:00-18:00 AMRAP 

8 HSPU

8 front squat @175/125

Saturday

WOD: 'Helton'

3 RFT

800m run

30 DB Squat Clean @ 50/35

30 burpees

June 17 - 22

Monday

Tempo back squats

7x3 @ (32X1) 3 sec down, 2 sec pause at bottom, explode up, pause 1 sec at top

WOD: 'Kelly' 5RFT

400m run

30 box jumps @24/20

30 wallballs 20/14@10/9'

Tuesday

Push Complex, 6 rounds on the 2:30
2 Push Press + 2 Push Jerk


accessory: strict press/banded strict press

WOD: 12 min AMRAP

15 power snatch #95/65
10 OHS
5 RMU or C2B

Wednesday

Strict T2B 10-9-8-7-6-5-4-3-2-1 ring dips/HSPU 1-2-3-4-5-6-7-8-9-10

WOD: 15 min AMRAP

20 KBS

20m DB front rack lunges

10 burpees

20m DB front rack lunges

Thursday

WOD: For time

1500m row

150 double unders

1 mile run

150 double unders

Friday

Barbell Turkish get-up

WOD: 15 min EMOM

2x Bear Complex

Saturday

WOD: 'Liam'

800m run with 45/35 plate
100 T2B
50 Front Squats 155/105
10 Rope Climbs

800m run with plate

June 10 - 15

Monday

Tempo back squats

6x4 @ (32X1) 3 sec down, 2 sec pause at bottom, explode up, pause 1 sec at top

WOD: 3RFT

12 goblet squats @ 50/35

21 KBS

1k row

Accessory: 5x5 Bulgarian split squat (each leg) + 5x5 weighted hip thrusts

Tuesday

6 rounds, on the 90 sec

3-5 T2B + 3-5 Pullups (C2B)

WOD: 5RFT

4 wall walks

10 pullups

10 box jumps @ 30/24

400m run

Core: 8 min alternating tabata

a: v-ups

b: weighted Russian twist

Wednesday

6 rounds 

2 power snatch + 2 OHS

WOD: 12 min AMRAP

12 T2B

12 DB box step-up @50/35

12 DB snatch

Bonus: 10 min EMOM

odd: 8-10 HSPU

even: 6 pistol

Thursday

"Macho man" 3 power clean + 3 front squat + 3 jerk

5 rounds of 2 complete 'Macho man' sets

WOD: For time

3 rounds

10 power clean @115/85

20 wallballs

then

2 rounds

8 thrusters 

75 double under

then 1 round 

35 cal ski/bike

Friday

Deadlift 5x5

WOD: For Time

$$$ 800m run

3 rounds

21 deadlift @135/95

15 bar-facing burpee

9 front squat

Saturday

WOD: 'Badger' 3RFT

30 squat clean @ 96/65

30 pullups

800m run

June 3 - 7

Monday

Snatch 5 rounds 3 pull + 2 high pull + 1 power snatch

WOD: 24-18-12-6

OHS @ 75/55 wallballs @ 20/14 box jumps calories

Tuesday

4 rounds, 40 sec on/20 sec off min 1: pistol squats min 2: ski erg min 3: pullups min 4: Assault bike

WOD: EMOM 20 min

2 HSPU 4 pistol squat 8 T2B

Wednesday

6 rounds 4x2 sec pause (at bottom) Front Squat

WOD: 'CF Disco'

10-9-8-7-6-5-4-3-2-1 clean @ 75% of BW pullups

Thursday

WOD: for time; teams of 2

$$$ 1000m row, alternate every 250m

Then

2 Rounds 20 Burpees 40 Wallballs @20/14 60 box jumps @24/18 80 abmat situps 100 KBS @ 50/35 then $$$ 1000m row alternate every 250m

Friday

5 rounds: 2 push press + 3 push jerk

WOD: 5RFT

5 DB push press @ 45/30 10 DB box step-up @18/12" DB farmer's carry around rig *every time weight drops, 5 burpees