Jul 31, 2019

8-1-19
Thursday
Challenge:
10X1 Snatch Balance,
THEN
10X1 Snatch (Any Variation)
Low intensity on the challenge, focus should be on technique.

WOD
10-9-8-7-6-5-4-3-2-1
Snatch (95/85)
Toes to Bar

Jul 30, 2019

8-31-19
Wednesday
Challenge: 5X2 Floor press with shoulders on wallball.

WOD
20 min AMRAP
2 Bar Muscle Ups(L1-4 Strict pull-ups)
4 Dual Kettlebell Seated Strict Press
8 Dual Kettlebell Russian Swings
Tuesday
Challenge: 7X3 Touch and Go Clean (any variation)

WOD
6 min AMRAP
30 Double Unders
10 No Pushup Burpee

Rest 1 min

9 min AMRAP
10 cal Assault Bike
10 Wallball Shots
10 Kettlebell Swings (53/35)

Score both AMRAPs separately.

Jul 28, 2019

7-29-19
Monday
Challenge: 5x2 Tempo Front Squats 22X1

WOD
4 Rounds @ High Effort
12 Kettlebell Deadlifts Unbroken
9 Dual Kettlebell Cleans Unbroken
6 Alternating Kettlebell Push Press

Jul 27, 2019

Saturday
Challenge: Front squat 3x5

WOD
Teams of two
3 rounds for Time
Row 1000m
50 Deadlifts

*while rowing partner holds rock bottom squat
*while deadlifting partner holds plank on elbows

Jul 25, 2019

7-26-19
Friday
Challenge: 3 sets of:
Strict 3 position pull-ups: wide, regular, narrow. 3 reps of each position is one set.
3-5 Tempo Ring Dips 3331

WOD
“Helen”
3 Rounds for Time
400m Run
21 Kettlebell Swings
12 Pull-ups

Jul 24, 2019

7-25-19
Thursday
Challenge: 6-8/Arm Split Stance Kettlebell Romanian Deadlift + Row
6-8/Arm Kettlebell Press

WOD
16 min EMOM
1st min 20 second on Assault Bike then, 5-10 pushups
2nd min 5 burpees then 5-10 sit-ups

Jul 23, 2019

7-24-19
Wednesday
Challenge: Accumulate max time in 3 sets seated L-hold.

WOD
9-15-21
Single Arm Dumbbell Clean and Jerk(50/35)
Box Jumps

Jul 22, 2019

7-23-19
Tuesday
Challenge: 4 sets of:
Rotational Landmine Press with plate 10/side
Rotational Slamball slams 5/side

WOD
3 rounds for Time
150 Double Unders
20 Kettlebell Swings(53/35)
20 Walking Lunges

Jul 21, 2019

7-22-19
Monday
Challenge: 3 sets with 3 min rest between
1 min max Wallballs

WOD
3 Rounds for Time:
400m Run
200m Single Kettlebell Carry (53/35 carry any way)
50ft Slam Ball Front Carry (Heavy)
10 Slam Ball Squats (Heavy, same Front hold as the carry)

Jul 19, 2019

7-20-10
Saturday
Track Day!
Coach Justine will be at the track-

4 rounds for Time:
400m Run
*Every 100m do
5 Burpees
5 V-Ups
Rest 3 min between rounds.

Jul 18, 2019

7-19-19
Friday
Challenge: 4X3 Deadlifts
Build to a weight then do all 4 sets at the same weight.

WOD
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push-ups

Jul 17, 2019

7-18-19
Thursday
Challenge: 3 sets of tempo
4-6 Goblet Squats 3030
8 per Arm, Single Arm Bent Row

WOD
75 cal Assault Bike For Time
Every two minutes on the minute, preform 7 Burpees.

Jul 16, 2019

7-17-19
Wednesday
Challenge: 8x1 Power Clean and Jerk

WOD
21-15-9
Power Cleans (95/65)
Knees to Elbows(L1- Tuckups)

Jul 15, 2019

7-16-19
Tuesday
Challenge: 10 min EMOM
1st min: 4-8 Strict Toes to Bar
2nd min: 30-45 second Superman Hold

WOD
12 minutes
2-2,4-4,6-6... etc.
Alternating Dumbbell Snatch(50/35)
Bar muscle up(L1- Pull-up)

Jul 14, 2019

7-15-19
Monday
Challenge: 3 sets of
3-5 reps of SLOW and PAUSE ring Dips. Nice slow and pause long.
6-9 reps Elbowing Ring Rows
Extra!
6 Archer Ring Push-ups/side

WOD
For Time:
50 Box Jump Overs
1000m Row

Jul 11, 2019

7-12-19
Friday
Challenge: Double Under Technique

Wod
“Burpee-Annie”
50-40-30-20-10
Double Unders
AbMat Sit-ups
*15 Burpees after each round.

Rx+
Sub toes to bar: 25-20-15-10-5
15 min Time Cap

Jul 10, 2019

7-11-19
Thursday
Challenge: Post WOD mobilizing.

WOD
30 min continuous biking/rowing
Every 5 min get off and preform
15 second/arm archer hold
10 Tempo Goblet Squats 2020
30 second Dual KB Overhead Hold

Nice easy pace on the bike. Scale the archer hold the same as ring rows and pick a weight that you can hold solid overhead position with.

Jul 9, 2019

7-10-19
Wednesday
Challenge: Build to a a comfortable, 1 Snatch pull + 1 Hang power snatch + 1 Overhead Squat, then do two more sets at that weight.

WOD
9-6-3
400m Run @85% effort
Burpees
Squat Snatches (165/125)

Jul 8, 2019

7-9-19
Tuesday
Challenge: Learn movements and figure out weights or scaling.

WOD
At a continuous pace.
4 Rounds not for Time
10 Single Arm Hollow Body KB Floor Press (R, 53/35)
2 KB Turkish Get Ups (R)
6 KB Windmills (R)
10 Single Arm Hollow Body KB Floor Press (L, 53/35)
2 KB Turkish Get Ups (L)
6 KB Windmills (L)
10 Double KB Leg Lowering (4 seconds down)
Monday
Challenge: Back Squat 3 x 5

WOD:
21-15-9
Box Step Overs 24"-50#ers/20"-35#ers
DB Push Press
Supine Ring Rows

Jul 5, 2019

7-6-19
Saturday
WOD
Teams of two one person working at a time.
25 min AMRAP
50 cal Assault Bike
50 Single Dumbbell Box Step Ups
50 No push-up burpee on to a plate
400m Farmers Carry (Partners Walk together, one carries the weight at a time.)
Friday
Challenge: 3 Sets
10 Supine Ring Rows
50 ft Sled Push

WOD:
3 RFT
40 DUs
10 Double KB Cleans to Push Press 53/35
10 Toes to Bar
10 DB Deadlifts 100/70
10 Strict Ring Dips

Jul 3, 2019

7-4-19
Happy Independence Day
🇺🇸
19 Min AMRAP
7 MU
4 DL 245/205
17 Pull Up
76 DU

Jul 2, 2019

7-3-19
Wednesday
Challenge: 3 sets
8-10 Glute Bridge Floor Press
8-10 Romanian Dead Lifts

WOD
21-15-9
Hand Stand Push-ups
Cal Assault Bike

L-1
21-15-9
Dumbbell Push Press
Cal Assault Bike or Row

Jul 1, 2019

7-2-19
Tuesday
Challenge:
Overhead Squat 5x3 (L1-Front Squat)
20 second hollow hold between sets

WOD
5 rounds for Time
10 Deadlifts (115/75)
10 Hang Power Cleans (115/75)
10 Front Squats (115/75)