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HOT FLASH FRIDAY

7/30/2020

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Friday 07.31.20

Strength - Power Snatch

EMOM X 3
5 Touch and Go Power Snatches

Rest 1 Minute

EMOM X 3
3 Touch and Go Power Snatches

Rest 1 Minute

EMOM X 3
1 Power Snatch

WOD
"Hot Flash"
30-20-10:
Power Snatches (95/65)
Kipping HSPU
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ACTIVE RECOVERY THURSDAY

7/29/2020

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Thursday 07.30.20

​OPTION 1
ACTIVE RECOVERY WOD

On the Minute x 20 (4 Sets of Each):
Minute 1: 15/12 Cal Row
Minute 2: 10 Burpees
Minute 3: 12/9 Cal Bike
Minute 4: 30 DU
Minute 5: Rest

Post WOD Mobility

Option 2
​Open Gym



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REST STOP WEDNESDAY

7/28/2020

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Wednesday 07.29.20

WOD "Rest Stop"
5 Min AmRap
600 Meter Run
1 Round of "Cindy"
Max Squat Cleans (135/95)

Rest 5 Minutes

5 Min AmRap
400 Meter Run
2 Rounds of "Cindy"
Max Squat Cleans (155/105)

Rest 5 Minutes

5 Min AmRap
200 Meter Run
3 Rounds of "Cindy"
Max Squat Cleans (185/135)
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OVERREACTION TUESDAY

7/27/2020

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Tuesday 07.28.20
Strength
Press Complex
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks

WOD
"Overreaction"
15-12-9
Push Press (115/85)
Dumbbell Box Step-Overs (50/35) (24"/20")

Directly Into...

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24"/20")
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HAMMER DOWN MONDAY

7/26/2020

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Monday 07.27.20

WOD 2000m row
(Assault or Run Sub)
***row or bike will
​count towards double banger***


Strength
Front Squat
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM




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DT FRIDAY

7/23/2020

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Friday 07.24.20

Strength
Clean and Jerk Primer
On the 2:00 x 4 Sets:
1 Low-Hang Clean Pull
1 Low-Hang Clean High Pull
1 Low-Hang Squat Clean
2 Split Jerks
Set 1: 52% of 1RM Clean & Jerk
Set 2: 57% of 1RM Clean & Jerk
Set 3: 62% of 1RM Clean & Jerk
Set 4: 67% of 1RM Clean & Jerk

Low-Hang Squat Clean and Jerk
On the Minute x 8
1 Low-Hang Squat Clean and Jerk
Set 1: 70% of 1RM Clean and Jerk
Sets 2-8 Build to a Heavy

WOD
"DT"
5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105
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ACTIVE RECOVERY OR OPEN GYM THURSDAY

7/22/2020

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Thursday 07.23.20

​ACTIVE RECOVERY DAY EMOM 20
1st - 0:45 Row
2nd - 10 Strict Toes To Bar
3rd - 100m farmer carry
4th - 0:45 Hollow Hold

Post WOD Mobility

***optional open gym
​***active recovery row/bike will count towards double banger

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POKER FACE WEDNESDAY

7/21/2020

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Wednesday 07.22.20"Poker Face"
5 Min AmRap
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

5 Min AmRap
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20")

Rest 5 Minutes

5 Min AmRap
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24"/20")

Recovery Bike or Row
Not For Score:
3:00 Light Pace
2:00 Moderate Pace
1:00 Hard Pace
2:00 Moderate Pace
3:00 Light Pace
****calroies WILL count towards Double Banger



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7 WONDERS TUESDAY

7/20/2020

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Tuesday 07.21.20

Body Armor Primer3 Rounds:
7 Uneven Tempo Kettlebell Deadlifts
50 Meter Uneven Kettlebell Farmers Carry
7 Uneven Tempo Kettlebell Deadlifts
50 Meter Uneven Kettlebell Farmers Carry

WOD
"7 Wonders"
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)
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UNICYCLE MONDAY

7/19/2020

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Monday 07.20.20

Strength Snatch Primer
On the 2:00 x 3 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat
Set 1: 40% of 1RM Snatch
Set 2: 45% of 1RM Snatch
Set 3: 50% of 1RM Snatch

Snatch
On the Minute x 6
1 Low-Hang Squat Snatch
Set 1: 65% of 1RM Snatch
Sets 2-6 Build to a Heavy Single

Front Squat
On the Minute x 6
1 Front Squat
**Build to a Heavy Single

WOD
"Unicycle"
AMRAP 10:
50/35 Cal Bike
100 Double Unders
***Time Remaining:
Max Power Snatches (115/85)
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