August 19 - 24

Monday

2 Rounds: Tabata 1 min (2 rounds) @ each station:

- alternating lateral lunges

- side plank

- air squats

- hollow hold

- plank shoulder tap

- V up

- wall walk

WOD: E8MOM x 4 rounds

400 m run

30 S2OH @ 115/85

20 T2B

500 m row

Tuesday

Back Squat: 9 lifts

5 reps @ 75% 1RM

3 @ 80%

1 @ 85%

5 @ 80%

3 @ 85%

1 @ 90%

5 @ 85%

3 @ 90%

1 @ 95%

WOD: 'Charlie Horse' For Time

50/35 Cal bike

25 front squats @ 175/115

25 burpee box jump-over @ 24/18"

 Wednesday

E2MOM 6 rounds

5 reps tempo DB bench press [21X1]

WOD: AMRAP 15 min 

45 double under

30 HRPU

15 C2B pullup

Thursday

Deadlift E2MOM 6 rounds 

8 reps @ 50% 1 RM

6 @ 60%

4 @ 70%

2 @ 80%

2 @ 90%

5 @ 70%

WOD: 3RFT

400m run

30 DB walking lunges (farmer's carry) @50/35

15 Devil's press

Friday

alternating E2MOM 

- 45 sec max Muscle-up / pullup

- 10 m HS walk / 3-5 wall walks

- 30 sec L hang 

WOD: EMOM 16 min 

1. cal row

2. strict HSPU

3. bar Muscle up

4. 30 sec front leaning rest on rings

August 12 - 17

Monday

Front Squat 4x6

then

3 x 3

WOD: 5RFT

15/12 cal row 15x Front Squat @ 135 15/12 cal AB 15x KB Swing @ 50/35

Tuesday

WOD: 3 RFT

15x G2OH @ 135/95 25x BJ @ 30/24 15x HSPU 25x wallball 5 min rest 3 RFT 30x Alt DB Snatch @50/35 25x T2B 15x DB Squat Clean 100 DU

Wednesday

deadlift 7x3

WOD: For time

20 Cal row

30x power clean 400m run 40x T2B 400m run 40x Pullups 400m run 30x power clean 20 Cal Row

Thursday

EMOM (14 min) odd: 20 sec pullups + 20 sec lateral jumps even: 20 sec Ring dips + 20 sec Plyo-Lunge *focus on quick transitions into the next movement

WOD: Partner 6-12-18-24

A: SNatch @ 75/55 B: AB Cal then 24-18-12-6 A: AB Cal B: Snatch

Friday

Push Press 5x5

WOD: OH Walking plate lunge (45/35)

200m 5x burpee penalty every time weight touches ground

August 5 - 10

Monday

Front Squat 5x4 w/2 sec pause @ bottom

WOD: 21-15-9

thruster @95/65 pullup+T2B = 1 rep cal row

Tuesday

HS Skill: 3 Rounds, 40 sec work/20 sec rest min 1: hollow hold to superman min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

WOD: 4 RFT

50x DU 5x HSPU 50x DU 10x pullups 50x DU 15x Burpee BJ 50x DU 20x wallballs

Wednesday

Sumo Deadlift 6x5

WOD: EMOM (14 min)

Odd: 8x Deadlift @ 225/155 + 40m sprint (20m down&back) Even: 8x box jumps @ 30/24" + 40m sprint (20m down&back)

Thursday

Strict pullups 10-9-8-7-6-5-4-3-2-1 ring dips 1-2-3-4-5-6-7-8-9-10

WOD: 4 min Tabata

KBS @ 70/50 2 min rest 4 min Tabata T2B 2 min rest 4 min tabata wallballs @ 20/14

Friday

Push complex 2 Push Press + 3 Push Jerk accessory: 3x8 bent-over row

WOD: 8 min AMRAP

5 G2OH @ * 95 / 115 / 135 / 155 25 DU *choose your working weight

July 29 - Aug 3

Monday

OHS [3131] 5-5-3-3-1-1-1

WOD: 30-20-10

KBS @50/35 cal row power snatch @ 95/65 (single) KB box step ups 18/12"

Tuesday

Teams of 2: 200 DU 100 cal AB 80 pullup 60 Power Clean 95/65 40 Front Squat 20 Push Press 20 Synchro burpees $$$400m run

Wednesday

2 Power Clean + 4 front squat work up to heavy set

WOD: 'bottle rocket' For Time

25 burpees 25 power clean 25 burpees EMOM 7 wallball shots

Thursday

4 rounds: 40 sec on/20 sec off pistol squats wall walks T2B Assault bike

WOD: 3RFT 100 double under (100 singles + 10 burpee) 20 C2B pullup 33 box jumps 13 HSPU

Friday

Push complex 1 strict + 2 Push Press + 3 Push Jerk accessory: 3x8 bent-over row

WOD: Death by thruster @115/85

Saturday

WOD: 'Nick'

12 rounds for time of: 10x 45 pound Dumbbell hang squat clean, 6 Handstand push-ups on dumbbells

July 22 - 27

Monday

Overhead Squat [3131] 7x3

WOD: For Time

$$$ 400m run 18-15-12-9-6-3 DB snatch @ 50/35 abmat situps cal AB $$$ 400m run

Tuesday

Turkish getup

accumulate 30 reps each side

WOD: 5 RFT

50 double under 15x Air Squats 11x T2B 7x HS Pushups

Wednesday

EMOM x 12 min odd: 6-8 Deadlift @ 255/175 even: 6-8 box jump @ 30/24

WOD: For time

Power clean @ 135/95 & over-bar burpee

1+1 2+2 3+3... ...12 + 12

Thursday

spend 15 min accumulate 50-70 strict pullups weighted if able if extra time, rope climbs

WOD: For total reps

4 min AMRAP KBS @ 50/35 2 min rest 4 in AMRAP wallball @ 20/14 2 min rest 3 min AMRAP KBS 90 sec rest 3 min AMRAP wallballs 90 sec rest 2 min AMRAP KBS 1 min rest 2 min AMRAP wallballs

Friday

strict press work up to heavy 3 then DB bench 4 x 5 (increasing)

WOD: AMRAP 18 min

50 double under 10 slam ball 50/30 50 double under 10 Thruster @95/65 50 double under 10 ring dips

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