September 2 - 7

Tuesday

E2MOM 12 min

back squat

set 1. 8 reps @ 50%

set 2. 6 @ 60%

set 3. 4 @ 70%

sets 4-6. 2 @ 80%

WOD: with a 30 min running clock

0:00 1000 m row

5:00 75 S2OH @ 115/75

10:00 30 strict pullup

15:00 75 DB thruster @ 35/25

20:00 75 box jump-over @ 24/20

25:00 800 m run

Wednesday

E2MOM 16 min 

2 squat snatch 

WOD: For Time

18 bar-facing burpee

9 power snatch 115/85

14 bar-facing burpee

7 power snatch

10 bar-facing burpee

5 power snatch

Thursday

3 x 8 KB Bulgarian split squat [30X1]

after each set, 12 jumping lunges

WOD: AMRAP 14 min

40 DU

20 push press @ 95/65

20 front squat

Friday

20 min to find 1RM push press

WOD: E6MOM 18 min

500 m row

10 strict HSPU

20 T2B

30 HRPU

August 26 - 31

Monday

Push Press work up to 1RM

WOD: 5 RFT

400m run

20 wallballs

20 KBS

Tuesday

E2MOM 10 rounds

1 Power Clean

WOD: For Time

15 power clean @ 155/105

30 ring dips

10 power clean 

20 ring dips

5 power clean

10 ring dips

Wednesday

Back Squat

5 @ 60-70%

3 @ 75-80%

1 @ 85-90%

then 10 min

E2MOM 

back squat 1 @ 95%

WOD 3RFT

400m row

20 alt DB snatch @ 50/35

80 ft. single arm DB walking overhead lunge

Thursday

WOD: AMRAP 8 min

20 cal row 

15 C2B

4 min rest

AMRAP 8 min 

30 DU

12 Wallballs

4 min rest

AMRAP 8 min

20/15 cal bike

10 burpee

Friday

Deadlift 3 x 5

between each set, practice 20-30 sec HS hold

WOD: 'Diane' 21-15-9

deadlift @ 225/155

HSPU

then 

E2MOM 18 min

6 barbell hip thrust

30 band pull-apart

L sit (60 sec cumulative)

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