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HARDWORK WEDNESDAY

7/31/2018

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Wednesday, August 1


Strength - Deadlift (take 90% of 1RM)
WU
3@70%
3@80%
3+@90%

WOD - 12 Min EMOM
Min 1 - 10 HPC 135/95
Min 2 - 10 T2B
Min 3 - 10/7 Cal Assault

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DYNAMITE TUESDAY

7/30/2018

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Tuesday, July 31


Strength - Bench Press (take 90% of 1RM)
WU
3@70%
3@80%
3+@90%

WOD - (3RFT)
200m run
40 DU
20 Box Jump 24/20#
10 Plate pushup

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MUSCLE MONDAY

7/29/2018

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Strength - Back Squat (take 90% of 1RM) (20 Min)
WU
3@70%
3@80%
3+@90%


WOD - 8 Min Time Cap


RX
5 OHS 135/95
1 Ring Muscle ups (increase by 1 rep every rd)


L2
5 OHS 95/65
1 Ring C2B - (increase by 1 rep every rd)


L1
5 OHS 75/35
1 Pullup / Jump PU - (increase by 1 rep every rd)

****score will be last complete rd of MU


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SIDEKICK FRIDAY

7/26/2018

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Friday, July 27

Partner WOD - 4FT
200m Farmer Carry 90/60
30 Cal Assault
30 Alt DB Snatch 45/30
30 Slams 35/25
30 Slam ball sit-ups 35/25

BUYIN / BUYOUT 150 DU
Split all reps
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PRESS THE THROTTLE THURSDAY

7/25/2018

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Thursday, July 26

Strength - Bench Press (take 90% of 1RM)
WU
5@65%
5@75%
5+@85%

WOD - 2.4.6.8.10.....keep climbing (15 Min)
Rx
Front Squat 185/135
C2BPU
100m run

L2

Front Squat 135/95
PU
100m run

L1

Front Squat 85/45
Banded Strict
100m run

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DEADLY ASSAULT WEDNESDAY

7/24/2018

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Wednesday, July 25


Strength - Back Squat (take 90% of 1RM)
WU
5@65%
5@75%
5+@85%

WOD - 8 Min AmRap
10 Deadlift 255/185
10/7 Cal Assault
10 HSPU

L2 - 185/125, 1 Mat
L1 - 115/65, Mod HSPU
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CLEAN & CLIMB TUESDAY

7/23/2018

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Tuesday, July 24


Strength - Press (take 90% of 1RM)
WU
5@65%
5@75%
5+@85%

WOD - For Time
​
Rx
21 Power Clean 155/115
3 Legless RC
15 Power Clean
2 LRC
9 Power Clean
1 LRC

L2
21 Power Clean 125/85
3 RC
15 Power Clean
2 RC
9 Power Clean
1 RC

L1
21 Power Clean 85/45
3 KRC / 9 Pulls
15 Power Clean
2 KRC / 6 Pulls
9 Power Clean
1 KRC / 3 Pulls



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BRINGING WENDLER BACK MONDAY

7/22/2018

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Monday, July 23

Strength - Deadlift (take 90% of 1RM) (20 Min)
WU
5@65%
5@75%
5+@85%

WOD - Max Reps (8 min time cap)

25 Box Jumps 20"
25 Box Jumps 24"
25 Box Jumps 30"
Max rep wall ball 30/20#
**** score is wall ball reps

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BF FRIDAY

7/19/2018

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Friday, July 20
PWOD - For Time
1000m Row
50 Tire Flips
800m Run
50 Burpees
1000m Row
50 Back Squats 135/95
800m run
50 T2B

****split reps evenly
****run together
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2ND CHANCE THURSDAY

7/18/2018

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Thursday, July 19

Hero WOD - Falkel
(25 Min AmRap)
8 HSPU
8 Box Jumps 30/24
1 RC

Post WOD - GOAT WORK

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