Monday, 7/31/17
WOD
15-12-9-6-3
Overhead Squats (155#/105#)
5-4-3-2-1
Bar Muscle Ups
*12 Minute Time Cap
Conditioning
8 Sets (:40 on/:20 off)
Assault Bike for Calories
July 2017
Saturday, 7/29/17
Partner WOD
800m Run
60 KB Snatches (53#/35#)
120 Ab Mat Sit Ups
2k Row
120 Ab Mat Sit Ups
60 KB Snatches (53#/35#)
800m Run
Friday, 7/28/17
Strength
5-4-3-2-1
Hang Power Clean
*90 seconds rest after each set
WOD
9 Minute AMRAP:
15 Wall Balls (30#/20#)
12 Box Jump Overs (30″/24″)
Thursday, 7/27/17
“Pick a Skill”
WOD
Alternating EMOM
Odd: 10/6 Calorie Assault Bike
Even: 2 Rope Climbs
*Go up 2 calories every round on the bike
Wednesday, 7/26/17
Skill
“Flight Simulator”
Double Unders
10-20-30-40-50-40-30-20-10
WOD
9-15-21
Calorie Row
Thrusters (95#/65#)
Bar Facing Burpees
Tuesday, 7/25/17
Strength/Stability
6 Sets (Every 90 Seconds)
50′ Kb Overhead Walking Lunge
*Alternating arms each walk
WOD
For Time:
800m Run
50 C2B Pull Ups
400m Run
25 C2B Pull Ups
Monday, 7/24/17
WOD
15 Minute AMRAP:
30 Air Squats
20 Hand Stand Push Ups
10 Deadlifts (225#/155#)
Gymnastics Core
3 Sets:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
*Rest 1 minute between sets
Saturday, 7/22/17
Partner WOD
20-40-60-80-100
Calorie Row
Wall Balls (20#/14#)
*25 Minute Time Cap
Friday, 7/21/17
Strength
10 Sets:
1 Push Press+1 Push Jerk
*Work up to a heavy set
WOD
3 Rounds:
10 Muscle Ups
30 Double Unders
300m Run
Thursday, 7/20/17
“Pick a Skill”
WOD
For Time:
800m Farmers Carry (53#/35#)
*5 burpees every time you drop the kettlebell’s