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ACTIVE RECOVERY THURSDAY

7/31/2019

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Thursday 08.01.19

ACTIVE Recovery WOD

Post WOD Mobility
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NINJA TURTLE WEDNESDAY

7/30/2019

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Wednesday 07.31.19

Strength Tempo Clean Deadlift
7x1

Tempo: 7 Seconds Up, 7 Seconds Down
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%

WOD “Ninja Turtle”
5rds - E4MOM
3 BMU
6 T2B
9 DL (225/155)
15/12 Cal Assault

​
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KELLY ROWLAND TUESDAY

7/29/2019

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Tuesday 07.30.19

WOD“KELLY ROWLAND"
(For Time)
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

*1 Rd of Kelly*
400 Meter Run
30 BJ 25/20”
30 WB 20/14#

​
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BEEF JERKY MONDAY

7/28/2019

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Monday 07.29.19

Strength/Skill
Pausing Push Jerk3 X 3
******************

3 Push Jerk
E2MOM X 5

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%​

WOD "BEEF JERKY"
12 Min AMRAP
21 KBS 53/35
14 KB Reverse Lunges (53/35)
7 PJ (165/115)

​

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HOP SCOTCH FRIDAY

7/25/2019

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Friday 07.26.19

Strength/Skill

HS Walk Practice

Squat Snatch Stamina
WU/Setup
EMOM x 5
5 T&G Squat Snatch

WOD “Hop Scotch”
5RFT
10 PS 95/65#
10 BJ Over 24/20”
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ACTIVE RECOVERY THURSDAY

7/24/2019

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Thursday 07.25.19
Active Recovery WOD
On the 2:00 x 4rds
Min 1-2
21/15 Cal Row
15 Air Squats

Min 3-4
100m run
12 Burpee

Min 5-6
12/9 Cal Assault
9 Single arm Russian KBS (each arm)

Post WOD Mobility
(16 min)
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TRAIL BLAZER WEDNESDAY

7/23/2019

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Wednesday 07.24.19

Strength - Deadlift Stamina

WOD - “Trail Blazer”
(3RFT)
800m run
80 DU
21 Push Press 115/85

L2 - 40 DU, 85/65
L1 - 120 SU, 65/35
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NOWHERE FAST TUESDAY

7/22/2019

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Tuesday 07.23.19

Strength

*Clean Complex*
E2MOM X 5
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

WOD “Nowhere Fast”
9:00 Time Cap
50 PC 155/105
**EMOM 5 T2B
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SAUCY MONDAY

7/21/2019

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Monday 07.22.19

Strength Stamina Squats
12 Min E2MOM
Odd - 3 Front Squats
Even - 6 back Squats
(69% of 3rep back squat)

WOD
“Hot Sauce” Part #1
3 Min AMRAP
21/15 Cal Row
21 Burpee over Rower
Max OHS 75/55

Rest 3:00

"Hot Sauce" Part #2
3 Min AMRAP
18/13 Cal Row
18 Burpee over Rower
Max OHS 95/65

Rest 3:00

"Hot Sauce" Part #3
3 Min AMRAP
15/11 Cal Row
15 Burpee over Rower
Max OHS 115/85

Rest 3:00

"Hot Sauce" Part #4
3 Min AMRAP
12/9 Cal Row
12 Burpee over Rower
Max OHS 135/95
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SCARFACE FRIDAY

7/18/2019

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Friday 07.19.19

*Strength / Technique
*2 X 3 - Pausing Snatch Pulls
*2 X 3 - Snatch High Pulls
*2 X 1 - Complex 1 Power Snatch + 1 Squat Snatch

E2MOM x 5
25' HS Walk
3 RMU
1 Squat Snatch
*Squat Snatch - Start at 70% of our estimated 1RM, steadily building to a heavy for the day

WOD “Scarface”
*2RFT*
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees

L2
125/85
105/75
85/65

L1
95/65
75/45
55/25
Burpee step over bar
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