Friday 18 August 

WARMUP 

Coaches choice with double unders 

STRENGTH 

Front squat 5×4 @ 85%

5 sets max L sit hold (perform these while resting during the squats)

WOD 

3 RFT:

600 Meter Run

12 Burpees 

21 Box Jumps (24/20)

Wednesday 16 August 

WARMUP 

8 min plank hold

STRENGTH 

Power clean 5×5 @ 70%

Push press 5×5 @ 70%

WOD

For Time:

15-10-5 of

Kettlebell Swings (70/53)

Toes to Bar

800 Meter Wallball Run (20/14)

5-10-15 of

Kettlebell Swings (70/53)

Toes to Bar

Friday 11 August 

WARMUP 

Coaches choice with double unders 

STRENGTH 

Power Jerk 5×3 at a weight that allows perfect form 

Push Press 5×4 @ 75%

WOD

AMRAP 7 minutes 

Power Snatch (95/65) 

EMOM: 7 Wall Balls (20/14)

Wall Balls start on the 0:00

(Goes like this. Do 7 wall balls then as many power snatches as possible in first minute. When you see 1:00 on the clock you have 7 more wall balls then as many power snatches as possible. Repeat for remaining time. Score is total power snatches in the 7 minutes.)

Friday 4 August

WARMUP 

Coaches choice with double unders 

STRENGTH 

EMOMx6 minutes 

3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)

WOD

“31 Heroes”

Teams of 2, AMRAP 31:

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

Continuous run with Sandbag (45/25)

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Use body armor, 1 or 2 wallballs or whatever you can think of.

 

Wednesday 2 August

WARMUP

Coaches choice also 6 min plank hold

RUN

3 times of run :45 seconds rest :15 seconds for 3 total sets. Rest 1 minute after each set. Just run the normal 400 route and use a watch.

So run/rest, run/rest, run/rest, then 1 minute rest…repeat 2 more times 

WOD

For Time:
3 Rounds Bergeron Beep Test
50 bent over rows with 75/55#
3 Rounds Bergeron Beep Test
50 bent over rows with 75/55#
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Monday 31 July

WARMUP

Coaches choice

STRENGTH

5×3 Back Squat @ 80%

WOD

A.
Ring Muscle Up practice or 5×3 Strict Chest to bar pull-ups (scale is regular pull-ups)

B.
5 RFT:
400m Run
15 Power Snatches (75/55)

Friday 28 July 

WARMUP 

Coaches choice but has double unders in it 

RUN CONDITIONING 

4 x 400m (rest 1 min between efforts) no sandbagging

WOD

AMRAP 5 mins 

7 Rounds of “The Chief” (115/80)

Max Ab mat sit-ups with time remaining

rest 5 minutes
AMRAP 5 mins 
6 Rounds of “The Chief” (135/95)

Max Ab mat sit-ups with time remaining

rest 5 minutes
AMRAP 5 mins
5 Rounds of “The Chief” (155/105)

Max Ab mat sit-ups with time remaining 

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Wednesday 26 July 

WARMUP 

5 minute plank hold 

STRENGTH 

A) Power clean 3×3 @ 70%

B) Back Squat 5×3 @ 77%

WOD

AMRAP 9 minutes:

6 strict pull-ups 

9 front squats (135/95) 

I did 9+2 with 145# as something to shoot for. If someone beats me with the prescribed weight I will do 200 burpees on video. Do work!