WOD

Refer A Friend

Invite A Friend To Check Us Out!
20
Jul

Wednesday 7/21

Strength:

Deadlift – TEST DAY

5×2 Touch-and-Go

1 set every :90 seconds

Workout:

5 Minute AMRAP

4 Clean and Jerks (medium/heavy)

10 Lateral Hops over Barbell

Rest 3 minutes

5 Minute AMRAP

8 HEAVY Ball Slams

20 Double-Unders

19
Jul

Tuesday 7/20

Workout:

FLEX DAY

4 Rounds Not For Time:

10 Standing Arnold Press

12 Med Ball Sit-Ups

14 Kettlebell Swings – as heavy as possible

16 Banded Pull-Aparts

At some point during the workout, athletes are to complete THREE different intervals on the Echo Bike: 1 x :90 effort, 1 x :60 effort, 1 x :30 effort

18
Jul

Monday 7/19

Strength:

Power Clean – TEST DAY

5 sets of 3 reps

High Hang Power Clean (hip) + Hang Power Clean (just above knee) + Power Clean (touch-and-go from ground)

Workout:

For Time:

50/40 Calorie Row

50 Push-Ups

50/40 Calorie Row

50 Wall Balls (20/14#)

50/40 Calorie Row

16 Minute Time Cap

14
Jul

Thursday 7/15

Skill Work:

Low Ring Skill Work (Ring Support + Ring Dips)

Workout:

For Time:
Run 500m
5 Wall Climbs + 1 second pause at inversion
10 KB Goblet Reverse Lunge per leg
10 Hand-Release Push-Ups + 1 second pause at lockout

Run 400m
4 Wall Climbs + 1 second pause at inversion
8 KB Goblet Reverse Lunge per leg
8 Hand-Release Push-Ups + 1 second pause at lockout

Run 300m
3 Wall Climbs + 1 second pause at inversion
6 KB Goblet Reverse Lunge per leg
6 Hand-Release Push-Ups + 1 second pause at lockout

Run 150m
2 Wall Climbs + 1 second pause at inversion
4 KB Goblet Reverse Lunge per leg
4 Hand-Release Push-Ups + 1 second pause at lockout

13
Jul

Wednesday 7/14

Strength:

Power Cleans 5×3

Power Clean + Hang Power Clean + Power Clean

Workout:

5 minute AMRAP

12 Toes–to-Bar / 12 Box Step-Overs / 12 Alt DB Snatches (50/35#)

Rest 2 minutes

4 minute AMRAP

8 TTB / 8 Box Step-Overs / 8 Alt DB Snatches

Rest 2 minutes

3 minute AMRAP

4 TTB / 4 Box Step-Overs / 4 Alt DB Snatches

11
Jul

Monday 7/12

Workout:

FLEX DAY
4 Rounds Not For Time:

14 Alternating DB Bench Press
12 Lateral Hops over Bench
10 Knuckles to Toes
8 Ring Rows (@21X1 Tempo)
6 Burpee Broad Jumps

At the start of the workout, after Round 2, and to complete the workout, complete a FAST 500m Run. (3 total runs)