WOD’s

  • 7/22/19

    Warm Up

    • 3 wall walks
    • 20 good mornings
    • 20 Wallballs
    • 10 Pull Ups

    Strength 1 12 min Deadlift 10-10-5-5-5-5

    Strength 2. 7 min Dumbbell Thruster Warm Up. 7-7-7

    WOD. 12 min AMRAP

    • 9 DB Thrusters 55/35
    • 6 DB Burpee Deadlifts
    • 3 Bar MU/ 3 Pull Ups and 3 push ups
  • 7/19/19

    Warm Up

    • 10 medball Cleans
    • 15 DB Strict press

    Burgener Warm Up

    Strength 12 minutes to build to a 2 Rep Cluster

    WOD. 27 min Running Clock

    • Min 0-10:00 complete a 1 mile Run the in the remaining time Do as many Clean and jerks as possible 135/95
    • Rest 3 min
    • Min 13:00-20:00. Run 800m the complete as many Power Snatch as possible 115/85
    • Rest 3 min
    • Min 23:00-27:00 Run 400m the complete as many Thrusters as possible 95/65


  • 7/17/19

    Warm Up

    • 10 Strict Pull Ups
    • 20 Wallballs
    • Sprint Dynamics

    1 mile Run

    WOD. 16 min Cap

    3 Rounds

    • 10 Wallballs 20/14
    • 5 Bar Muscle Ups

    2 Rounds

    • 15 Wallballs
    • 10 C2B Pull Ups

    1 Round

    • 30 Wallballs
    • 20 Pull Ups

    Post WOD Core 150 AbMat Sit Ups

  • 7/16/19

    Warm up

    • 20 Good Mornings
    • 10 roll back and reach
    • 10 Bird Dogs
    • 10 Burpees

    2000m Partner Row

    Strength 12 min to Bulld to a 7 Rep Deadlift

    10-10-7-7-7

    WOD. 10 min AMRAP

    • 10 Bar Over Burpees
    • 14 Alt Pistols
    • 10 Deadlifts 225/155

    Post WOD 800m Run

  • 7/15/19

    Warm up

    • 15 Dumbbell Push Press
    • 15 KBS
    • 50 Double Unders

    Tabata Ring Holds. 8 rounds. 20s On/20s off

    • 4 rounds full extension
    • 4 rounds bottom of the dip

    Strength 15 min Push Press. Build to a 3 rep

    10-8-6-4-3-3

    WOD. 7 Rounds 16 min Cap

    • 5 Push Press 155/105
    • 10 KBS 55/35
    • 20 Double unders/ 50 Singles
  • 7/12/19

    Burgener Warm Up

    Strength Warm Up. 5 min Power Snatch

    5-5-5

    Strength Every 90 sec for 9 rounds. Build in weight each set. Start at 50% of your Hang Power Snatch and build to 95% by the final round

    • 1 DL
    • 1 Hang Power Snatch
    • 1 Power Snatch
    • 1 Squat Snatch
    • 1 OHS

    WOD. 14 min Cap

    6-5-4-3-2-1

    • TTB
    • Squat Snatch 135/95

    Rest 2 min

    1-2-3-4-5-6

    • Squat Snatch
    • TTB

    Finisher 1 mile Run

  • 7/10/19

    Warm Up

    • 10 Push Ups
    • 20 slam balls
    • 10 Pull ups

    Strength with a partner. 10-1 descending ladder. Bench Press. Try to add 10-20 pounds each round. Start very light build to a heavy 1 Rep. 18 min Cap

    WOD. With Partner 5 Rounds

    • 10 Bench Press 225/125
    • 200M Sandbag Carry 100/80
    • 20 Box Jumps

    Each partner is responsible for half the reps and distance during the carry

  • 7/9/19

    Warm Up

    • 20 Wallballs 14/10
    • 30 Double Unders
    • 20 Abmat Sit Ups
    • 20 Good Mornings

    Dumbbell Thruster Warm Up 7 min

    10-10-10

    1 mile Run. (75% effort)

    WOD 4 rounds of a 4 min AMRAP w/ 2 min break between rounds

    4 min AMRAP

    • Buy in 80 Double unders/160 Singles
    • then as many rounds as possible
    • 12 KBS 55/35
    • 12 DB Thrusters 50’s/35’s

    Rest 2 min between rounds

  • 7/8/19

    Warm Up

    • 10 Strict Pull ups
    • 10 Push ups
    • 10 medball Cleans

    Burgener Warm Up

    Strength. 5 min Power Clean Warm Up

    12 Min EMOM. Increase loads every 2 sets not to exceed 90% of your 1 Rep Hang Power Clean

    • 1 Deadlift
    • 2 Hang Power Cleans
    • 1 Power Clean

    WOD 15 min AMRAP

    • 1 Power Clean 70-80% of 1 Rep Max
    • 3 Strict Pull Ups
    • 6 Hand Release Push Ups
    • 9 Air Squats
  • 7/5/19

    Warm Up

    • 10 Dumbbell Press
    • 15 vsits
    • 20 KBS

    Sprint Dynamics

    Run 800m

    Strength 12 minutes to build to a 5 rep Push Press. 10-8-6-5-5-5

    WOD 3 Rounds 13 min Cap

    • Run 400m
    • 15 Dumbbell Push Press 50s/35’s
    • 12 TTB