Tuesday, 20 July WOD

Warm-up

  • 2 Rounds
    • 300m Row or Ski
    • 10 Goblet Squats (light KB)
    • 5 Hip Airplane (each leg)
    • 10 Deadbugs (5 each leg)

Strength/Skill:

  • Deadlift 1×8 at 45% 1RM
  • Deadlift 1×6 at 60% 1RM
  • Deadlift 1×4 at 70% 1RM
  • Deadlift 1×2 at 80% 1RM
  • Rest as needed between sets.

Try to stick with the percentages and move well.

Metcon: For time:

  • Row, 500 m — then — 5 rounds of:
    • 21 Wall Balls, 20/14 lbs
    • 7 Power Cleans, 185/125 lbs

Scaling Options: Sub same distance row if you don’t have a ski erg or double the distance bike. Medball weight should be unbroken and power Cleans should be quick singles.

Monday, 19 July WOD

Warm-up

  • 1:00 Row
  • 20 PVC Pass Throughs
  • 1:00 Row
  • 15 PVC OH Squats
  • 1:00 Row
  • 10 Hollow Rocks
  • 1:00 Row
  • 5 Inch Worms + 2 Push Ups + 5 Rope Pulls (starting seated)

Strength/Skill:

Overhead Squat 3-3-3-3-3 Rest as needed between sets.

Work up each set and find a moderately heavy triple for today (focus on quality over load).

Metcon: For time:

  • 3 rounds of:
    • 1 Legless Rope Climb
    • 7 Strict Handstand Push-ups
  • — then —
    • Single Arm Dumbbell Overhead Walking Lunge, 70/50 lbs, L 50 ft/R 50 ft
  • — then — 3 rounds of:
    • 1 Legless Rope Climb
    • 7 Strict Handstand Push-ups
  • — then —
    • Single Arm Dumbbell Overhead Walking Lunge, 70/50 lbs, L 50 ft/R 50 ft
  • — then — 3 rounds of:
    • 1 Legless Rope Climb
    • 7 Strict Handstand Push-ups

Scaling Options: Scale to regular rope climbs if needed or sub 5 strict pull ups or inverted rows. Scale DB weight to keep the lunge unbroken in 50ft sections. Scale SHSPU to kipping or Double DB strict press for today.

Saturday, 17 July WOD

Warm-up

  • 3 Rounds
    • P1) 500m Bike / 250m Row or Ski
    • P2) 15 Shoulder Rolls + 10 PVC OH Squats + 5 Kip Swings + 5 Pull Ups

Partner WOD:

  • For time:
    • Row 2 km — then —
  • 5 rounds of:
    • 15 Chest-to-bar Pull-ups
    • 10 Overhead Squats, 115/75 lbs

Bike Erg / Row, 2k / Ski Erg, 2k Complete in teams of 2. Alternate rounds, 5 rds each. Choose any machine available as the buy in. Scaling Options: Scale to regular pull ups or jumping pull ups if needed. If oh mobility is an issue scale to front squats, these should be unbroken so pick the right weight.

Metcon: For time:

  • Row 500/400 m — then —
  • 5 rounds of:
    • 10 Hang Power Cleans, 155/105 lbs
    • 20/15 Push-ups
  • — then — Row 500/400 m

Friday, 16 July WOD

Warm-up

  • 3 Rounds
  • 1:00 Row
  • 10 Single Arm DB Hang Clean and Push press (light DB)
  • 10 Goblet Squats (same DB)

Strength/Skill: EMOM

  • Every 1 min for 10 mins do:
    • 3 Dumbbell Front Squats, pick load
    • 3 Dumbbell Shoulder-to-Overheads, pick load

Pick a moderate set of DBs that you can move well and unbroken!

Metcon:

  • For time:
    • Row, 500 m
    • 21 Strict Handstand Push-ups
    • Row, 500 m
    • 15 Strict Handstand Push-ups
    • Row, 500 m
    • 9 Strict Handstand Push-ups

Scaling Options: Scale the SHSPU to Kipping or Box HSPU for today! Try to keep consistent sets of 3-5. A good alternative rep scheme could be 15-12-9 or 12-9-6.

Thursday, 15 July WOD

Warm-up

  • 800m Jog Then
  • 4 Rounds
    • 10 Double KB deadlifts (light kb)
    • 10 Kip Swings / Knee Raises / KTE / TTB
    • -Calf Stretch (45 secs each side)
    • -Hamstring Stretch (45 secs each side)

METCON:

  • For time:
    • Run, 400 m
    • 21 Deadlifts, 225/155 lbs
    • 21 Toes-to-bars
    • Run, 400 m
    • 18 Deadlifts, 225/155 lbs
    • 18 Toes-to-bars
    • Run, 400 m
    • 15 Deadlifts, 225/155 lbs
    • 15 Toes-to-bars
    • Run, 400 m
    • 12 Deadlifts, 225/155 lbs
    • 12 Toes-to-bars
    • Run, 400 m
    • 9 Deadlifts, 225/155 lbs
    • 9 Toes-to-bars

Scaling Options: Scale the deadlift weight to something you can hit at least 7 at a time. Scale the TTB to Knee to elbow or knee raises, or even V-Ups if needed. Time Cap: 25-30 mins

Skill/Quality:

  • 3 rounds for quality of:
    • 5 L/5 R Single Leg Deadlifts, pick load
    • 5 L/5 R Single Arm Kettlebell Overhead Reverse Lunges, pick load
    • 10 L/10 R Single Arm Russian Kettlebell Swings, pick load

Single Arm Kettlebell Overhead Reverse Lunges- make the leg that goes back the one of the same side that you’re holding the KB overhead with. Focus in staying in a good position, don’t rush it, work for quality! Scaling Options: Scale the deadlift weight to something you can hit at least 7 at a time. Scale the TTB to Knee to elbow or knee raises, or even V-Ups if needed.

Wednesday, 14 July WOD

Warm-up

  • 3 Rounds
    • 15 Cal Row
    • 10 PVC Shoulder Rolls
    • 10 Push Ups
    • 10 OH Squats
    • 30 Second Squat Hold

Movement Specific Warm up

10 Muscle Snatch

10 Hang Power Snatch

10 Snatch Grip Strict Press

10 Overhead Squats

10 Hang Squat Snatch

10 Zots Press

Skill: Clean and Snatch

5 x 1 Hang Power Clean, 1 High Hang Squat Clean, 1 Hang Squat Clean

3 x 2 High Hang Power Snatch, 2 High Hang Squat Snatch

Focus on your movement and identifying areas of improvement

Warm up to working set.

Rest as needed between sets.

Tuesday, 13 July WOD


Warm-up

  • 400m run
  • 10 Leg swings
  • 30 SUs
  • 10 Hollow rocks
  • 10 Goblet squats
  • 10 PVC Shoulder Rolls

Strength/SKill: Back Squat

  • Back Squat 10-8-6-4-2
  • Use the heaviest weight you can for each set.
  • Rest 2 mins between sets.

Start at around 60% 1M and end around 80% 1RM.

METCON: 3 rounds for time of:

  • 90 Double Unders
  • 30 Wall Balls, 20/14 lbs
  • 10 Power Snatches, 135/95 lbs

Scaling Options: Scale to 90 seconds of DU practice or 180 SUs, Scale the medball weight to keep these wall balls in at least sets of 10 reps at a time. Power Snatch weight should be fast singles! Time Cap: 20 mins

Monday, 12 July WOD

Lunch time class cancelled for the summer season.

Warm-up

  • 200m Row
  • 10 Squat Jumps
  • 200m Row
  • 20 Shoulder rolls
  • 200m Row
  • 10 Kip Swings
  • 200m Row
  • 10 Tempo Push Ups
  • Specific warm up (empty BB)
    • 5 Hang Power cleans
    • 5 Strict Press
    • 5 Hang Power Clean and Push Press
    • 5 Hang Power Clean and Split Jerks

Strength/Skill: Clean

  • 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
  • 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
  • 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
  • 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
  • 1x [ 1 Power Clean + 1 Push Press + 1 Split Jerk ]
  • Use the same weight for each set. Rest as needed between sets.

Metcon: For time

  • Row, 1000 m
  • — then —
  • 5 rounds of:
    • 9 Strict Handstand Push-ups
    • 6 Bar Muscle-ups

Scaling Options: Scale SHSPUs to Kipping HSPUs or Double DB push press for today. Scale BMUs to 12 TTB or KTE for today, another good sub could be 3 Inverted Rows + 3 V-Ups for each round.

Friday, 9 July WOD

Warm-up

3 Rounds 15 Cal Bike 15 Kip Swings 10 KB Deadlifts 10 Scap Pull Ups *Round 2 go to strict pull ups **Round 3 go to Kipping Pull Ups

Strength/Skill: Deadlift

  • 10-10-10-10-10
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Work Up each set . Start pretty light and work up to a heavy set of 10 reps unbroken! Rest as needed bt sets.

Metcon: For time

  • 30 Row Calories
  • 30 Pull-ups
  • 30 Deadlifts, pick load
  • 20 Row Calories
  • 20 Chest-to-bar Pull-ups
  • 20 Power Cleans, pick load
  • 10 Row Calories
  • 10 Bar Muscle-ups
  • 10 Shoulder-to-Overheads, pick load

Pick the same weight for all 3 barbell movements; RX is 185lbs. Scaling Options: Scale barbell weight to something you can move well, sets of 5 on the deadlift, singles on the PC and sets of 3-5 on the STOH. Scaling Progression for the gymnastics could be: Knee to elbows or TTB then Pull Ups then C2B.