3 Rounds 6 x Broad Jump 12 x Air Squats 18 x DU (Skipping Practice)
WOD
Workout Format
EMOM 14 Odd: 12 Air Squats Even: 10 Burpees * Rest 3:00 AMRAP 12 9 x Box Jumps 9 x Slam Balls 30 seconds x Rest
General
Wednesday, August 26th, 2020
General Warm-Up
3 Rounds Primers and presses 200m x MB Run
WOD
Workout Format
E6MOM 42 7 Rounds, every 6 mins complete: 400m x run 50m x Farmer Carry 2 x Big sets of Pushups * Scale to ensure completion around 4:30 giving you 1:30 to rest
Strength
Tuesday, August 25th, 2020
General Warm-Up
3 Rounds 10 x Manmakers (no weight) 10 x Deadbug 10 x Band Pull Aparts
Strength
7 sets as supersets 8 ES x Landmine Row 20 x Banded face pulls
WOD
Workout Format
AMRAP 6 30 seconds x Farmer Hold (HEAVY) 5 Manmakers
Strength
Monday, August 24th, 2020
General Warm-Up
3 Rounds 15 x Banded Good Mornings 15 x Banded Bicep Curls 15 x Banded Tricep Extension 200m hard run
Strength
Deadlifts (20 - 24 minutes) Waves of 3 Each rep has a 3 sec hold at the top
WOD
Workout Format
Chipper 200 m KB Walk then 60 x Single Arm KBS 60 x Goblet Squats 60 x Single arm KB Presses 60 x KB Lunges then 200 m KB walk
Strength
Friday, August 21st, 2020
General Warm-Up
3 Rounds Chest Primers (30 second holds + 10 presses) 200m MB Walk 10 x MB Squats
Strength
Front Squats Warmup Sets 7.7.5.5 light Presets 5.5.5.5 moderate Working Sets 3.3.3 heavy If using lighter weights add a pause in the bottom of 5 seconds. This is intended to be a pure strength day, so take your time and move well
Weighted Plank Accumulate 3:00
Strength
Thursday, August 20th, 2020
General Warm-Up
3 Rounds 30 seconds x Active Hang 20 x Inch Worm (in place) 30 seconds x Flutter Kicks
Strength
Single Ring Pullup Clusters of 6 - 4 - 2 * Rest 30 sec between each set and 3 mins between clusters Wall walk hold 30 seconds after each cluster of pullups
WOD
Workout Format
EMOM 14 Odd Minutes: 35 sec of Toes to Bar (Modification for TTB: Situps) Even Minutes: 35 sec of Hollow Hold
Strength
Wednesday, August 19th, 2020
General Warm-Up
3 Rounds 4 x Running accelerations (walk-jog-run-sprint-run-jog-walk) 12 x MB Lunges 12 x MB Thrusters 6 x Pushups
Strength
Single Leg Deadlift 4 reps per side working on quality (spend about 20 mins working on these)
WOD
Workout Format
3 Rounds (lol) 15 x Thrusters 15 x Burpee Over Bar 200m x Run
Strength
Tuesday, August 18th, 2020
General Warm-Up
3-4 Rounds 30 seconds x Banded Good Mornings 30 seconds x Band Pull Aparts 30 seconds x Paloff Hold 1 minute x Plank
Strength
Floor Press 5 sets of 10 - 12 reps with 3 sec hold at the top, go pretty heavy here
WOD
Workout Format
5 Rounds 9 Close Grip Pushups 18 Sit Ups 36 Double Unders
Strength
Monday, August 17th, 2020
General Warm-Up
2 to 3 Rounds 30 secs ES x Side Plank 200m Farmer Walk 12 x Air Squats (can crush med ball)
Strength
Odd object carry 5 x 200m Options: pinch grip, uneven waiter walk, uneven farmer carry or sandbag carry
WOD
Workout Format
AMRAP 6 9 x Goblet Squats 6 x KB Snatch (3 ES)
Strength
Friday, August 14th, 2020
General Warm-Up
Chest Primers Flutter Kicks Side Planks
Strength
A1) 5 rounds 200 meter run 20 Med ball Squats (tempo) B1) Max Push Ups Testing C1) Cleans C2) Front Squats Build to Heavy, waves of 5
Strength
Thursday, August 13th, 2020
General Warm-Up
Paloff Holds or presses Waitress Carry (KB OH hold)
Strength
3 x 6 @ Strict Press (progressive) Followed by 2 x 6 Push Press (Highest weight of Strict Press)
WOD
Workout Format
AMRAP 10 20 DU 10 Clean and Press (alternating) 10 Wall Balls * 1 minute rest * Accumulate 2 minutes of Active Bar Hang
Strength
Wednesday, August 12th, 2020
General Warm-Up
KB Deadlifts Broad Jumps Banded Walks
Strength
Deadlift Progressive, waves of 5 reps
WOD
Workout Format
10 Rounds 10 KBS 5 Lateral Jump Over Object 5 Box Jumps
Strength
Tuesday, August 11th, 2020
General Warm-Up
3 Rounds 30 seconds x Front Plank 30 seconds x Left Side Plank 30 seconds x Right Side Plank 10 x Banded Good Mornings
Strength
10 Rounds 4 x Ring Rows (2.2.1.1) 6 x Superman on Bosu
WOD
Workout Format
AMRAP 5 2, 4, 6, 8, ... DB Alternating Snatch DB Thruster (single arm) Burpee over DB * Rest 3 minutes * For Time Total Full Rounds of AMRAP backwards to zero (6, 4, 2)
For Time 600 meter Run 40 Front Rack DB lunges 30 Sit Ups 20 Push Ups 10 Burpees 20 Push Ups 30 Sit Ups 40 Front Rack DB lunges 600 meter Run
Strength
Friday, August 7th, 2020
General Warm-Up
3 Rounds 200 meter x MB Carry 10 x Med Ball Push outs 10 x Med Ball Crush Squat 12 x Air Squats
Strength
3 Rounds 12 x MB crush squats Superset Clean Single Front Squat x 3 wave (tempo 2.1.2.1)
WOD
Workout Format
WOD here.
Strength
Thursday, August 6th, 2020
General Warm-Up
2 - 3 Rounds 40 Seconds Each Side x Side plank 40 Seconds x OH Plate Hold 40 Seconds x Plate Squats
Strength
10 Sets Ring rows from superman 4 - 6 x super high quality reps
WOD
Workout Format
AMRAP 12 12 x KB Snatch 12 x Burpees 1 UB x Active Hang
General
Wednesday, August 5th, 2020
General Warm-Up
3 Rounds 200 meters x Run 10 x Med Ball Push outs 10 x Med Ball Crush Squat
Skills
Push ups
WOD
Workout Format
1000 meter Row
Strength
Tuesday, August 4th, 2020
General Warm-Up
3 - 5 Rounds 45 seconds x Farmer Hold (Heavy) 12 x DB S Deadlift Sumo 6 x Plate Slides
Strength
KB Deadlift - EMOM 14 6 - 8 Quality Reps
WOD
Workout Format
For Time 80 Russian KBS (Light - 35/26) 120 Lunges (Can be with KB) 160 Cals ( 1k run or row ) or doubles
General
Monday, August 3rd, 2020
WOD
Workout Format
5km per team, one member on each team must always be running Complete in order: 300 Jumping Jacks 250 Sit ups 200 Pushups 150 Box jump overs 100 Burpees 150 Box jump overs 200 Pushups 250 Sit ups 300 Jumping Jacks
Strength
Thursday, July 30th, 2020
General Warm-Up
3 Rounds 10 x Box Squats while pressing hands together 20 x Lateral Jumps Over Yoga Block 20 x Mountain Climbers
Strength
Barbell Front Squat - lighter with tempo 2.2.1.1 Sets of 5 Rest equals 3 x work
WOD
Workout Format
Buy in 800 meter run Then, 10 Rounds 10 Box Jumps 10 Sit Ups Cash out 800 meter run