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

6.10 - 6.16

Monday

Pause Bench Press 4x3 (3sec pause)

4x3 weighted chin up (5 to 8 if you aren’t adding weight)


Conditioning:

Every Minute On The Minute

until 100 Push Ups  is reached

Even- Max Deficit Push Ups (45lb plates under hands)

Odd- 10 DB Bent Row + 20 Double Unders


*challenge- dips instead of push ups*



Accessory Work

3 rounds:

  • 1min. of Skull Crushers 

Immediately into;

  • 1min. of double DB hammer bicep curls (same DB’s)

Rest 1min


Tuesday


Back Squat 3x6 


EMOM x 5min 3 x front squats 225/155 
EMOM x 5min :45 Weighted Plank
EMOM x 5min 3 x front squats 225/155 
EMOM x 5min 15 x Weighted Sit Ups

Accessory Work

1 x 100 Seated Hamstring Curls

Big Wednesday 

(0-7min)

For Time 

2 Rounds:

400m Run

60 DU


(9-14min)

AMRAP

12 Pull Up

250m Row or 500m Bike

50m Farmer Carry


(16-23min)

2 Rounds for time:

400m Run

60 DU


(25-30 min)

AMRAP

12 Pull Up

250m Row or 500m Bike

50m Farmer Carry



Thursday 

5x3 Weighted Dips


Every 2 Min for 7 Rounds

15 Burpees + 6 Each Single Arm DB Push Press


Accessory

2 Rounds

Lateral Raise x25

Tricep Pushdown x50


Friday

HEAVY SINGLE 

15 Min Running Clock

Power Clean

5 @ 50%

3 @ 60%

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

Continue to build to heavy single


15 Min EMOM

1. 1 Round of U. Style “DT”

2. 15 TTB

3. Rest


*DT is 12 DL, 9 HC, 6 Lunges (3each Leg) all need to be done unbroken*


Saturday


Team EMOM:


Every 7 min. x 5 Rounds: (35min.)


Round 1.) 40 Cal Bike + 100 Wall Balls 20/14

Round 2.) 40 Cal Row + 100 Russian Swings

Round 3.) 40 Cal Bike + 100 V-Ups / Sit Up

Round 4.) 40 Cal Row + 100 Push Up

Round 5.) 40 Cal Bike + Max Goblet Squats


Men Rx 40 Calories 

Ladies RX 30 Calories



Sunday


Double Tabata (20sec work x 10sec rest x 8 rounds)


station 1.) Ground to Overhead (45/25)

station 2.) Bike SPRINT

station 3.) Shuttle Sprints

station 4.) Double Unders


Accessory Abs

8 Rounds :20 / 10

L sit or plank 

Weighted sit up


Each round alternating