Aug 31, 2019

Saturday
Challenge: Max bar hang for time.

WOD
20 min AMRAP
400M Run
20 Kettlebell Swings
15 Sit-ups
10 Single Kettlebell Deadlifts

Aug 29, 2019

8-30-19
Friday
Challenge: In 5 sets build to a heavy 4 rep back squat.


WOD
“Everest”
21-15-9
Back Squats (315/225)
Strict Handstand Pushups

L1- Box HSPU

Aug 28, 2019

8-29-19
Thursday
Challenge: 4 sets of:
7-10 Bent Barbell Rows
20 seconds/side Single Arm/Single Leg Ring Row Hold(opposite arm and leg)

WOD
12 min EMOM
1st min: 5 pull-ups + 20 Double Unders
2nd min: 15 Wall balls

Aug 27, 2019

8-28-19
Wednesday
Challenge: 3 Sets of:
5 Deadlift
10 Ring Pushups

If you want more of a challenge try doing up to 10 reps/round of Ring Handstand Pushups.

WOD
4 rounds for Time
15 Knees to Elbows
50ft Handstand Walk(L1-30 Second Handstand Hold on Wall or Box)
15 Kettlebell Deadlift

Aug 26, 2019

8-27-19
Tuesday
Challenge: 3 sets at same weight of:
Just below the knee hang clean + high hang clean + jerk

WOD
Work 2 min rest 2 min for 4 rounds
10 Hang Power Cleans(135/95)
10/6 cal Assault Bike
Max Burpees in remaining time

Score is total burpees.

Aug 25, 2019

8-26-19
Monday
Challenge: 2 sets:
10 Turkish get Ups/Arm
15 Goblet Squats

WOD
For Time
50 Air Squats
400m Run
30 Double Unders
200m Run
10 Heavy slam ball Cleans(over shoulder)
200m Run
30 Double Unders
400m Run
50 Air Squats

Aug 23, 2019

8-24-19
Saturday
Teams of Two complete for Time
100 Squats with a Slamball
100 Burpees
100 Russian Swings
100 Pull-ups

One person working at a time break up and complete tasks in any order.

Aug 22, 2019

8-23-19
Friday
Challenge: 5-7 sets of:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk

WOD
“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

Aug 21, 2019

8-22-19
Thursday
Challenge: Max Distance Handstand Walk

WOD
30 min
Row or Bike for Distance

Every 6 min Perform
15 Second Side Plank Hold Right
15 Second Side Plank Hold Left
30 Second Superman Hold
1 rep Best Short Impression of your coach. 😂

Aug 20, 2019

8-21-19
Wednesday
Challenge: Deadlift 3X10

WOD
30-20-10
Deadlifts (135/95)
Alternating Dumbbell Snatch (50/35)

Aug 19, 2019

8-20-19
Tuesday
Challenge: 3 sets of:
10 Floor Press with Back on Medball
Accumulate 1 min Hollow Hold after each set

WOD
For Time
100 Walking Lunges with slam ball
75 Sit-ups
50 Push Press (45/35)
25 Burpees to a 6” Target

Aug 18, 2019

8-19-19
Monday
Challenge: 4 sets of:
4 Pause Back Squats 2 second hold
4-7 Pull-ups negatives 3 second decent

Stay controlled all the way through the bottom of the pull-ups.

WOD
12 min AMRAP
2-4-6-8-10... etc.
Chest to Bar Pull-ups
Air Squat
Box Jump (24/20)

Aug 15, 2019

8-16-19
Friday
Challenge: Tabata row for total cal

WOD
“JT”
21-15-9
Handstand push-ups
Ring Dips
Push-ups

Aug 14, 2019

8-15-19
Thursday
Challenge: 4X5 of Deadlift at same weight. Then at same weight do as many reps as possible for a final set.

WOD
For Time:
10 Deadlifts @ 80% of challenge
20 Slamball cleans(over shoulder)
30 Prisoner Step Ups
40 Burpees to a 6” target.
30 Prisoner Step Ups
20 Slamball cleans(over shoulder)
10 Deadlifts @ 80% of challenge
Wednesday
Challenge: 3 sets of:
5-8 Tempo pull-ups 3121

WOD
5 rounds For Time
400m Run
15 Supine Ring pull-ups

Aug 13, 2019

Tuesday
Challenge: 4 Sets of:
10 reverse Snow Angles
8-10 Controlled Single Arm Dumbbell Row
8-10 Banded Tricep Pull Downs

WOD
50 Doubleunder Buy-in
10-20-10
Cal Assault Bike
Kettlebell Swings
50 Doubleunder Buy-out

Aug 11, 2019

8-12-19
Monday
Challenge:
3 sets of:
10 Back Squats
30 second Plank Hold

WOD
15 min AMRAP
9 Toes to Bar
7 Box Jumpovers (24/20)
5 Thrusters (135/95)

Aug 9, 2019

8-10-19
Saturday
WOD
With a partner
Deck of Cards
♠️ Kettlebell Swings
♣️ Row for cal
♦️ Ring Dips
♥️ Burpees

Joker both partners do 20 Air Squats before picking up next card.

Aug 8, 2019

8-9-19
Friday
Challenge: 3X10 Kettlebell or Dumbbell Floor Bench. One arm locked the other pressing, alternate arms doing 5reps/arm.
3X10 Back Extensions

WOD
“The Standard”
30 Clean and Jerks (135/95)
30 Muscle-ups (L1-Pull-up+push-up =1MU)
30 Snatches (135/95)

*12 min Time Cap

Aug 7, 2019

8-8-19
Thursday
Challenge: Tabata Mountain Climbers for max TOTAL reps.

WOD
400m Run Buy In
21-15-9
Bent row (95/65)
Box Jumps (24/20)

400m Run Buy Out

Aug 6, 2019

8-7-19
Wednesday
Challenge: 5 sets of:
5 reps Front Squat
30 second Superman Hold

WOD
Building Effort
2:30 Assault Bike for cal (constant effort)
1 min Rest
2:30 Kettlebell Front Rack Tall Kneeling to Standing(35/18)
1 min Rest
2:30 No Pushup Burpee to Plate
1 min Rest
2:30 Farmers Walk(70/53)

Aug 5, 2019

8-6-19
Tuesday
Challenge: 2X3, 2X2, and 2X1 Sumo deadlift building every set.

WOD
3 Rounds for Time
40 Double Unders
10 Double Kettlebell Clean and Push Press (53/35)
10 Toes to Bar
10 Dumbbell Deadlifts (50’s/35’s)
10 Strict Ring Dips

Scale load to go, close to, unbroken so you can stay moving.

Aug 4, 2019

8-5-19
Monday
Challenge: Max Handstand Hold

WOD
4 Rounds For Time
500m Row
15 Pull-ups
12 Sit-ups
9 Handstand Pushups

Aug 2, 2019

8-3-19
Saturday
WOD
30 min AMRAP
20 Air Squats
20 Pushups
30 Sit-ups
30 Single Kettlebell Sumo Deadlift (53/35)

Aug 1, 2019

8-2-19
Friday
Challenge: N/A

WOD
“Half run Hidalgo”
For Time
1 mile Run
2 min rest
20 Squat Cleans(135#/95#)
20 Box Jumps (24/20)
20 Overhead Walking Lunge (45#/25#)
20 Squat Cleans(135#/95#)
20 Box Jumps (24/20)
2 min rest
1 mile Run

L1- Front Carey the plate in the lunges.