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Check out our daily WODs..
07/17/2019
Cash Out
3 sets:

reverse crunches x 15
DB torso row x 10/side
DB Shrugs x 15

Warmup
3 sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 5 reps
Rest 20 seconds
Passive hang :30 seconds
Rest 20 seconds
Single Arm Kettlebell Front Rack Box Squats x 5/side

WOD
9 min AMRAP

10 Cal row
8 power cleans 135/95 115/85 95/65
6 C2B pull-ups

Strength
Strict Press + 5 lbs

70% x 3

80% x 3

90% x 3++

Strength
Clean Max!!

15 min Cap

Wednesday
07/16/2019
Task
3 x 5

SB cleans *ascending ladder

Warm-up
5-4-3-2-1

SB squats + carry 20m

+

2 rounds of:

15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…

2 rounds of:

15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Strength
Front Squat

1 1/4 squats @60%

5 x 3

Strongman WOD
12 min AMRAP

5 SB over box
10 Burpees
20 KB swings *Russian
100-Meter Run

Tuesday
07/15/2019
WOD
For time
60 Burpees
50 overhead Plate Lunges (45/25)
40 Sit-ups
30 Double Unders
20 Pull-ups
10 Man Makers

Cash Out
Bench Press * new cycle

65% x 5

75% x 5

85% x 5

+

Tricep press downs 3 x 15

+

Lat pull downs 3 x 15 w/pause at hip

+

Hollow hold x :30 x 3 sets

Warmup
400m run

+

2 rounds

passive hang :30
broad jumps x 3
crab ext hold :30
elbow to instep with thoracic extension *both directions
HS hold :20

Strength Prep
5 min EMOM

3 Snatch grip push Press
3 Snatch grip push Jerk
3 Snatch balance
3 OHS

Strength
Snatch Max!!!

Monday
07/12/2019
WOD
For time:
30 pull ups
15 Box jumps
45 Cal Row
15 Box jumps
30 pull ups

Cash Out
Kettlebell Halos x 10 (5 each direction)
Walking Lunges w/ Overhead Reach x 10
(lock fingers together – focus on lengthening from the trailing toe to your locked fingers overhead)
Death Marches x 10
Waiter Carry + Farmer Carry x 100 meters (switch as needed)

Warmup
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Strength
Back Squat

65% x 5

75% x 5

85% x 5++

Friday
07/11/2019
Strength
Strict Press +10lbs

65% x 5

75% x 5

85% x 5++

Skill
EMOM x 8 min

Clean Complex

lift off
clean pull * shrug
clean high pull
clean

WOD
Three sets for times of:

Row 500 Meters
100 Double-Unders
10 Overhead Squats*
10 Unbroken Ground to Overhead*

Rest 3 minutes

Cash Out
Three sets of:

Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)
Rest as needed

Post-Wod
For time:
100 Push-Ups*
Every time you break OR pause at any point perform 10 Alternating Dumbbell Snatches

Warm-up
Two sets of:

30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats

Rest as needed

Thursday
07/10/2019
Warmup
Three sets:

60 second Wall-Sit
30 second Sandbag Squat
100-Foot Sandbag Carry
60 second Wall-Sit

Rest 90 seconds

WOD
15min AMRAP

50m Mixed kb Rack OH carry *switch arms @25m
10 Wall Balls
8 Lateral Slam Balls
6 Pistols
4 HSPU
2 Bar Muscle ups

Strength
Front Squat

10 x 3 @ 85%

Wednesday
07/9/2019
Pre-Skill
Snatch grip push press
Snatch grip push jerk
Snatch balance
OHS

Skill
EMOM x 8min

Snatch Complex

lift off
Snatch Pull
Snatch High Pull
Snatch

WOD
For time:
100m Single arm Farmers Carry
50 Russian Kettlebell Swings (32/24 kg)
25 Toes to Bar
100 Jumping Lunges
25 Toes to Bar
50 Russian Kettlebell Swings
100m Single arm Farmers Carry

Warmup
Two sets of:

30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs

Rest as needed

Tuesday
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