Friday, August 1

Deaflifts - remember 90% of 1RM (deload)

Warmup 5x2

5 @ 40%
5 @ 50%
5 @ 60%

WOD - Triple 1

Rx
1000m row
100 DU
1 mile run


L2 
50 DU

L1
300 SU

Thursday, July 31


WOD - For Time

Rx
400m run
50 Front Squats 95/65
30 Burpees
800m run
30 Burpees
50 Front Squats
400m run

L2
Front Squats 75/45

L1
400m run
25 Front Squats 55/25
15 Burpees
400m run
25 Front Squats
15 Burpees
400m run

Wednesday, July 30

Strength

Bench Press or Press - remember 90% of 1RM

Warmup 5x2

Deload

5 @ 40%

5 @ 50%

5 @ 60%

WOD - Double Grace

Rx

60 C&J 135/95

L2 - 115/65

L1 - 75/35

Tuesday, July 29

Skill / Strength - 1 rep max OH squat (6 minutes to get)

WOD - Team 50's (each partner completes)

50 calorie row
50 GHD Sit-ups
50 Wall Ball 20/14
50 box jump overs 24/20"

Monday, July 28

Back Squats - remember 90% of 1RM

Warmup 5x2

Deload
5 @ 40%
5 @ 50%
5 @ 60%

WOD - Push/Carry


Rx
7 HSPU (no mat)
100 m run with bumper 45/25
8 HSPU
200 m run with bumper
9 HSPU
400 m run with bumper
10 HSPU
600m run with bumper

L2 HSPU - 2mats
L1 modified HSPU & 25/10 bumper run

*****Deficit HSPU - Super Rx

Friday July 25

Strength - Deadlift (Wendler Week 3)

Warmup - 5x2

(% based off 90% of new 1 rep max)

Set 1 75% 5 reps

Set 2 85% 3 reps

Set 3 95% 1+ reps

WOD - Partner

Rx

6 Rope Climbs (alt each climb)

60 Power Snatch 105/75 (alt every 10)

600m row (split)

L2

4 Rope Climbs (alt each climb)

60 Power Snatch 85/55 (alt every 10)

600m row (split)

L1

6 Knotted Rope Climbs or 18 rope pulls (alt each climb or every 3 pulls)

60 Power Snatch 55/25 (alt every 10)

600m row (split)

Thursday July 24

WOD - 2200 (for time)

Run 1000m

50 Pull-ups

50 Squats

50 Push-ups

50 Sit-ups

Run 1000m

Wednesday July 23

Strength - Bench Press or Press (Wendler Week 3)

Warmup - 5x2
Set 1 75% 5 reps
Set 2 85% 3 reps
Set 3 95% 1+ reps

WOD - DIANE 21,15,9

RX
Deadlifts 225/155
HSPU (No Mat)

L2
Deadlifts 185/115
HSPU (2 mat) 185/115


L1
Deadlifts 135/75
Modified HSPU

Tuesday July 22

Skill - HSPU

WOD - Front Squats

Rx

5 x 5 min EMOM 135/95

4 x 4 min EMOM 155/105

3 x 3 min EMOM 175/115

2 x 2 min EMOM 195/125

1 every 30 Seconds for 5 minutes 215/135

Monday July 21

Strength - Back Squats or Front Squats (Wendler Week 3)

Warmup - 5x2
(% based off 90% of new 1 rep max)
Set 1 75% 5 reps
Set 2 85% 3 reps
Set 3 95% 1+ reps

WOD - 1RFT
Rx
400m run
20 Burpees
30 Box Jumps 24"
40 KB Swings 53/35
50 wall balls 20/14
100 DU
400m run

L2
BJ - 20"
KBS - 44/26
WB - 16/12
DU - 50

L1
BJ - 12"
KBS - 35/13
WB 14/10
Single Unders  - 300