WOD

Friday, July 13th

July 12, 2018

Super Set

Back Squat 2×3@75%, 3×3@80%
Strict HSPUs 4×5-10
 

3 Rounds

12 Back Rack Step Back Lunge (135/95)
5 Burpee Bar Hops
6 Front Rack Step Back Lunge (135/95)
5 Burpee Bar Hops
3 Front Squat (135/95)
5 Burpee Bar Hops
 

Extra Credit

3×10/arm KB Suit Case Deadlift
3x50ft/per arm Waiter’s Walk
3×20 GHD Sit-ups


Thursday, July 12th

July 11, 2018

Week 3

 
Build to a technical but challenging
3-Position Squat Clean (Hi Hang, Hang, Floor)
 

For Time

5-4-3-2-1
Squat Clean (225/155)*
15-12-9-6-3
Toes to Bar
*Scale to today’s max 3-position clean
 

Extra Credit

3×15 Barbell Bicep Curls
3×10 DB Lateral Raise
Iron Scap
3×8 ATYT Pulls


Wednesday, July 11th

July 10, 2018

9EMOM

Min 1 :40 or 10 Alternating Pistols
Min 2 :40 Ring Muscle-up
(Scale to banded low ring transitions > Hold Rings in Support)
Min 3 :40 Dead Bug
 

For Time

3 Rounds
100 DU’s
10 DB Snatch (50/35)(Rx + >50/35)
10 Burpees
 
then
 
3 Rounds
Run 1 Lap
Row 500m
 
 

Extra Credit

12EMOM
Min 1: :40 Flutter Kick
Min 2: :40 Ski Erg
Min 3: :40 Hip Ext
Min 4: :40 Plank


Tuesday, July 10th

July 9, 2018

Super Set

4×6 Barbell Z-Press (building)
4×6 Chinese DB Row (building)
 
 

For Time:

40-30-20-10
Wall Balls (20/14)
KB Swings (53/35)
Box Jumps (24/20)
 

Extra Credit

5×5 Close Grip Bench Press
3x max Banded Triceps Extensions
Iron Scap
3×10 WY Negative


Monday, July 9th

July 8, 2018

Week 3

Build to a technical but challenging
3-Position Squat Snatch (Hi Hang, Hang, Floor)
 

“Fran”

21-15-9
Thrusters (95/65)
Pull-ups
 
 

Extra Credit

5×3 OH Squats
100 MB Twists


Sunday, July 8th

July 7, 2018

Hours:

Coached WOD: 9 & 10am
Open Gym: 8-9am then 11am to 1pm
 

2 Rounds

1000m Row
Run 3 Laps
75 Sit-ups
75 DU’s


Saturday, July 7th

July 6, 2018

Hours: 7:30, 9, 10 & 11:30AM

 

2 Person Team

 
30AMRAP
50 DB Hang Clean & Press (50/35)
50 Wall Balls (20/14)
Run 1 Lap together
50 HSPUs (scale = HR Push-ups)
50 Wall Balls (20/14)
Run 1 Lap together
50 DB Snatch (50/35)
50 Wall Balls (20/14)
Run 1 Lap together
20 Bar Muscle-ups (scale = 50 Burpees)
50 Wall Balls (20/14)
Run 1 Lap together
 
Partners alternate work/rest at will.


Friday, July 6th

July 5, 2018

This Week’s Hours:

Friday – NO 5am or 7pm classes
Saturday & Sunday – Normal Hours
 

Super Set

Back Squat 5×3@75%
Strict HSPUs 4x 5-10
 

15AMRAP

20 DU’s
10 Alternating Pistols
5 Strict HSPUs
1 Rope Climb
 

“Fitness”

15AMRAP
20 DU’s
20 Squats
20 Hand-Release Push-ups
20 Sit-ups
 

Extra Credit

3×10 Bamboo Strict Press
3×10 Ring Dips
Iron Scap
3×10 Snow Angels


Thursday, July 5th

July 4, 2018

This Week’s Hours:

Thursday – NO 5am or 7pm classes
Friday – NO 5am or 7pm classes
Saturday & Sunday – Normal Hours

 

Week 2

A) Every 2 mins (3sets) 2 Hang Squat Clean (65-75%)(knees)

B) Every 2 mins (3sets) 3 Segmented Clean Pulls – 3×3 E2OM (~90-95%)

(Pausing below knee, above knee, and at pockets)

For Time

30-20-10
Pull-ups
Box Jumps (24/20)

Extra Credit

5×5 Heavy Weighted Good Mornings
3×10 GH Raise
3x 1min/side Side Plank


Wednesday, July 4th

July 3, 2018

This Week’s Hours:

Wednesday – 7:00, 8:15, 9:30, 11:00am only
Thursday – NO 5am or 7pm classes
Friday – NO 5am or 7pm classes
Saturday & Sunday – Normal
 

Happy Independence Day!!!

 
 

Choose your adventure

 

Matt 16

For time:
16 DL (275/185) Scaled option (185/125)
16 HPC (185/125) Scaled option (135/95)
16 Push Press (135/95) Scaled option (95/65)
Run 800
16 DL
16 HPC
16 Push Press
Run 800
16 DL
16 HPC
16 Push Press
 
OR
 

“Luke”

400m Run
15 C&J (155/105)
400m
30 TTB
400m
45 Wall Balls (20/14)
400m
45 KB Swing (53/35)
400m
30 Ring Dips
400m
15 Steps Weighted Lunge (155/105)
400m
 
OR
 

“Glen”

For time:
30 C&J (135/95)
Run 1 mile (5 laps)
10 Rope Climbs (Scale = 30 TTB)
Run 1 mile
100 Burpees
 
 

Extra Credit

3 Rounds
10/side Half Turkish Get-ups
15 Weighted Hip Extensions
100ft Farmer’s walk


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