7.15 - 7.21

Monday

Every 4 min x 5 rounds

5 Bench press(Same weight across)

10 DB Bent Row

15 TTB

*go as heavy as possible on the DB row*


Accessories work


4 Rounds: 

10-12 DB Skull Crushers

immediately into;

1min. of Max Effort Double Unders

Rest 90sec.


Tuesday

28 EMOM

A. 3 Back Squats

B. Pulling of choice

C. 15/12 Calorie Bike

D. 15 American Swings


*Pulling Options: 

15 Kipping Pull Ups

5 Weighted Chin Ups

3-5 Muscle Ups


Wednesday

12 Min AMRAP

2 person team

75/60 cal

35 Burpees Over Rower

40 snatches @95/65

40 snatches @115/75

Max snatches at 135/95


Rest 5 Min


12 Min AMRAP

75/60 Cal

35 Burpees Over Rower

40 Hang Cleans @135/95

40 Hang Cleans @155/105

Max @ 185/125



Thursday 

Weighted Dips

4x4 

:25 L-Sit after each working set


For Time:

100DU

25 UNBTN Burpees 

50 Single Arm S2OH

100 DU

50 Single Arm S2OH

25 UNBTN Burpees

100 DU


Accessory 

2 Sets 

10/10/max Drop set 

Bent Over Rows

Lateral Raises


Friday

Every 3 Min for 5 Rounds 

Sled Push Shuttle x4

TNG Power Clean x3 @ 80%


10 Min EMOM

20 Weighted Sit Ups

15 KB RDL


Saturday

Metcon (AMRAP - Rounds and Reps)

AMRAP 35

with a partner


800 m run ( together )

30 TTB

45  Alternating Burpees to Plate

60 USA Swings

75 Calories

90 Overhead Lunges (45/25)




Sunday

8 Rounds rotating every 

Tabata :20/:10

Bike

Sit up 

Shuttle Sprint

Lateral Raise

Ground to Overhead



Midline Work

2 Rounds

50 Banded Good Morning

1 Minute Weighted Plank

7.8 - 7.14

Monday

Solo Wod

10 Rounds

10 DB Incline Bench Press

10 DB Bent Rows

40 DU

:60 Sec Rest

*record time for each round*


Accessory Work

3 Rounds

1 min Barbell Curls

1 min Barbell skull crushers

1 min Rest 


Tuesday


Back Squat Pyramid

Percentages are off previous triple 

*Remember we are working speed*


15 min to complete the 7 working sets

70% x 8 

80x 6 

85x 4 

90x2 

85x4 

80x6 

70x8


20 Min EMOM

Odd: 15 WallBalls

Even: 3 Sled Push 

*add weight to the Sled every 2 Rounds then go down by the 10 Min mark*




Big Wednesday

0-10

5 Rounds For Time

6 Power Cleans (185/125)

12 Pull Ups


10-18

1 Mile Run with Partner

(200m Intervals)


18-30

For Time

21-15-9

Push Jerks (115/75)

Burpees Over the Bar

Hang Cleans

*3 Different Scores for today’s Workout!*




Thursday

Weighted Dips

5x5 Build Off Last weeks Weight

:20 L Sit after every working set 


8 Min AMRAP

20 Alternating Hang DB Snatches

30 Double Unders Or 14 PVC Pogo Hop


2 Sets

25 Lateral Raises

25 Double Hammer Curls




Friday

Every 2 min x10 Rounds

10/7 AAB Calories (no you can’t Row today)

3 Front Rack Lunges (each leg)


10 Min AMRAP

7 TTB

21 Russian Swings

7 TTB 

21 Sit Ups


Saturday


Saturday PARTNER


Teams of 2:

30min. Running Clock...


100 Burpees/ HRPU

200/160 Calories

400 Double Unders


In remaining time get as far as possible in only ONE of these ladders:

30 Snatches 95/65          CnJ is 135/95

30 Snatches 115/85                     155/105

30 Snatches 135/95                     185/120

30 Snatches 155/100                   205/135

  • EITHER CHOOSE C&J or SNATCHES



Sunday


10 Min EMOM

Odd: Max Russian Swings

Even: 12/9 Calories 


10 EMOM

Odd: Max Sit Ups

Even: 12/9 Calories


10 EMOM

Odd: :45 Plank

Even: 12/9 Calories 


Rest 3 min Between EMOMs

7.1 - 7.7

Monday

Weighted Dips 5x5 (build off last weeks 8)

Conditioning -

10-9-8-7-6-5-4-3-2-1

Bench Press (@ BW or 60% of max)

Strict Pull Up

*After every round 200m Run*



Tuesday 


15 min. Window - In 5 sets or less:

Build Up to a heavy 5 Rep Front Squat for the day.


UNBTN SPRINTS

2on/2of

5 Rounds:


2Min AMRAP

12/8 Cal SPRINT

6 Shuttle Sled Sprints 

Max Med Ball Jumping Lunges in remaining time

Rest 2 Min

*120 reps is the score to beat*

 


Big Wednesdays


Every 3 min for 10 Rounds

10 Calorie Row

Run 100m

10 Toes-To-Bar

3 Power Snatches




4th of July Hero Wod

“Badger” partner style


5 Rounds 

30 Squat Cleans (95/65)

30 Pull Ups

800m Run (200m Intervals)



Friday

Back Rack Lunges -

Every 4 min for 5 Rounds:

5 Back Rack Lunges each 

12 RDL KB (HEAVY & UNBROKEN)


Conditioning -

10 min EMOM:

8 DB Snatch (4/4)

15 air squats 

*both done in the same minute

***Accessory

2 Rounds

Single Arm Lateral Raise x12 Each

Skull Crushers 12/10/max

*hold onto post with opposite hand slight lean away to isolate working shoulder*


Saturday

0:00-16:00

2 Rounds

100 Push Press (75/55)

1000m Row or 1 Mile Bike

*2nd Round SDHP*



18:00-30:00

AMRAP

30 TTB

30 Devil Press 

30 Calories (bike or row)






Sunday 

For Time:

200m Farmers Carry


25-20-15-10-5

Weighted Sit ups

100-80-60-40-20

Double under


200m Farmers Carry

6.24 - 6.30

Monday

20 Rounds I go you go style


10 Bench @ 155/105

10 Barbell Upright Row

10 Box Jump Over

*one partner completes an entire round then rests*

3 Sets

1 Min of Skull Crushers

1 Min of Lateral Raises

1 Min Rest

Tuesday

Back Squat 4x3
After last set use working weight for FRONT RACK future holds 3x :15 second hold
Metcon

2 Min AMRAP

25/18 Calories ROW / Bikw

Max Wall Balls In remaining time

2 Min Rest

* CAN You Guys BREAK 100 wall ball reps?!*

100 Banded Glute Bridges

Big Wednesday

Every 7 Min for 5 Rounds

300m Run

15 TTB

20 G2OH

300m Row

15 Weighted Sit Ups

Accessory

4 Sets :45 weighted Plank

Thursday

5 Big Sets

8 Weighted Dips

8 Z-Press Each Arm

Metcon -

100 DU

25 C2B

50 Hang C&J

100 DU

50 Hang C&J

25 C2B

100 DU

3 Sets of 21s (7/7/7)

Friday

3x 10 RDL (clean grip only)

Metcon-

5 Rounds

20/14 BIKE/Row Sprint

5 Power Cleans @75%-

3 min Rest-
* we are using a percentage of our heavy single we hit 2 weeks ago*

Accessory

8 Rounds Tabata

Alternating -

A. RKBS

B. KB Shrugs or Rows (you choose!)

Saturday

80 Back Squats (135/95)
60 TTB
50 Calories

80 Front Squats (95/65)
60 K2E
50 Calories

80 OHS (75/55)
60 V-Ups
50 Calories

*35 min Cap*
*alternate between bike and row for cals


Sunday

24 EMOM

A.8 Shuttle Sled Sprints

B.15/12 Cal Row

C.20 Jumping Lunges

D.20 USA Swings

6.17 -6.23

Bench

Speed Bench

4 sets x 2 Bench

Supersetted 6 Weighted Chin Up


*last set 1 giant set of 10/10/10 wide regular narrow all 30 rep without putting bar down only re-rack* 135/95


Metcon

15 Incline DB bench press (climbing in weight) Immediately into;

45sec. of Max DB Bent over Rows (right arm only)

15sec. Transition

45sec. of Max DB Bent over Rows (left arm only) Rest 2 minutes


Repeat for 4 Total Rounds



Accessory Work 

100 Barbell Curls 2 second negatives with a partner


Tuesday


Back Squat

3x4 Back Squat

(build off last weeks 6 rep NO MISSES)


After last set of Back Squat: 

load up 110-120% of 1RM

3 sets of :15 sec Back Rack Future Holds


Metcon 

3 x 4min AMRAP

50 Double Unders

25 TTB or Weighted Sit Up

Max DB/KB Front Squats in remaining time


-2 min rest between AMRAPS-

*can anyone break 100?!*


Accessory Work

4 Sets

:40/20 Weighted Planks


Big Wednesday


(0-8min)

1 Round:

50 Russian Swings 

800m Run


(9-14min)

50m Farmers Carry

15 Cal Row

10 Fat Grip DB Snatch (5/5)


(16-24min)

1 Round

50 Russian Swings

800m Run


(25-30 min)

50m Farmers Carry

15/10 Calorie Row

10 Fat Grip Clean Press (5/5)




Thursday

2 Min AMRAP

12/9 Calories Bike/Row

8 Push Jerks (135/95)

Max UNBTN Burpees


Rest 2 Min x 5 rounds

*Score is only UNBTN Burpee*

Accessory 

1x100 Dips

*Every time you break 20 Barbell Curls*

*10min Cap*


Friday


Power Clean

Every 3 min for 10 Rounds

3 Power Cleans (75% of single)

10 Pull Ups 

35 DU


Accessory Work

3 Sets 

12 Single Arm Bent Rows

25 Banded Pull apart




Partner Wod


3 Person Team


1 mile Run (200m intervals)

40 Synchronized USA Swings  

30 Sled Push

2000m Row

30 Sled Push

40 Synchronized USA Swings 

1 Mile Run (200m intervals)


*2 teammates Run at the same time 1 solo*



Sunday Sweat

EMOMx30

A. 15/12 Calories Assault Bike SPRINT

B. 12 Burpees

C. 50 Double Unders

D. :45 Plank 

E. Rest