Workout of the Day (WOD)

Tuesday 8.11.20

Prep 9 min Emom 1.Duck Walk x 50 ft 2.single arm ring pull x 7 per arm 3.plank x 45 sec Essentials A. 3 Sets Ring Plank Hold x 20-30 sec Rest 30 sec Hollow Hold x 20-30 sec On the 3 min Marks B. 3 Sets Unbroken Wall ball with 3 sec pause at

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Monday 8.10.20

Prep 2 Sets Row x 60 sec Russian Kettlebell Swing x 10 reps Goblet Squat x 10 reps Goblet step back Lunge x 10 reps Goblet Goodmorning x 10 reps Essentials A. 3 Sets Alternating Cossack Squat x 5 per leg Tempo 2121 On the 2:30 min B. 12 Sets Speed Front Squat and ¼

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Hugo Open 7 teams

The teams for Hugo Open 7 have been announced! This year’s Hugo will be teams of three with two males and one female. The Hugo Open is our annual in-house competition and will be held on Saturday, August 22 from 8 am to 1 pm. All five workouts will be released this week, starting with

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Saturday 8.8.20

Prep: 10min Every 2 min Shuttle sprint x 50 ft (25/25) Turkish get up x 2 reps per arm Essentials: A. 3 Sets Landmine Twist x 8 reps per side + Plate Pinch Farmers Carry x 50ft On the 3 min mark B. 10min Every 30 sec 1.Hang Power Clean x 1 rep 2.Power Clean

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Friday 8.7.20

Prep: Row x 150 meters Plank Psoas March x 7 reps per leg Row x 150 meters Single arm Kettlebell Sumo Deadlift x 7 per arm Row x 150 meters Single arm Overhead Kettlebell Carry x 100ft per arm Row x 150 meters Goblet Squat + Curl and Press x 7 reps Essentials: A. 3

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Thursday 8.6.20

Prep: 9min Emom 1.bear crawl x 45 sec 2.crab walk x 45 sec 3.duck walk x 45 sec Essentials: A. Teams of 3-4 15 min Thruster x 9 reps Bike x max cal *This is a waterfall style workout where the first person starts with thrusters as the other 2 wait. Then that first person

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Wednesday 8.5.20

Prep: 2 Sets Dual Kettlebell Clean from floor x 10 reps Dual Kettlebell Floor Press x 10 reps Dual Kettlebell Deficit Push Up x 10 reps Dual Kettlebell Plank Knees to elbows x 10 per side Essentials: A. 3 Sets Bench Press x 3-5 reps moderate load Tempo 33×1 Rest 30 sec Bench Dip x

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Tuesday 8.4.20

Prep: 3 Sets Row x 250 meters Single arm Dumbbell Overhead step back lunge x 5 reps per arm Support Knee Tuck x 15-20 sec On the 3 min Marks Essentials: A. 10min Every 30 sec alternating 1.Hang Power Snatch + Overhead squat 2.Power Snatch + Overhead Squat *Keep weight between 40-60% of the heaviest

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Athlete Spotlight: Markie Deal

Name: Markie Deal  Age: 29 Occupation: Accounts Receivable Hometown: Dacula  Which class time do you usually attend?: 12:30pm  Favorite WOD: Any AMRAP that doesn’t include BB snatches  Favorite CF Movement: Devils Press  Least Favorite CF Movement: Barbell Snatches (I’m terrible at them!) 3RM Back Squat: 135 lbs  1RM Deadlift: 205 lbs  Favorite Food: Mexican  Favorite

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Monday 8.3.20

Prep: 2 Sets Bike x 15 sec sprint Banded Psoas March x 10 reps Goblet RNT Split Squat x 7 per leg Single arm ring pull x 7 per arm Essentials: A. 3 Sets Body weight Bulagrian Split Squat x 8-10 per leg *To make this harder don’t add weight , slow the tempo down.

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Saturday 8.1.20

Prep 2 Sets Frog walk x 25 ft Bottoms up kettlebell press x 7 per arm Banded around knees squat x 10 reps Sorsean Hold x 30-60 sec Essentials: A. 2 Sets (Kettlebell Complex) Dual Kettlebell Russian swing x 8 reps Dual kettlebell Front Squat x 8 reps Dual Kettlebell Thruster x 8 reps On

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Friday 7.31.20

Prep 2 Sets Barbell Goodmornings x 10 reps barbell or light load Banded High Pulls x 20 reps Muscle Snatch x 10 reps barbell or light load Squat Pull down x 20 reps Essentials: A. 6 min Emom Touch and go Power Snatch x 6 reps 6min Emom Bent Over Barbell Row x 6 reps

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Wednesday 7.29.20

Prep 2 Sets Row x 200 meters Wall walk x 1-3 reps Crossbody Single arm DB Deadlift x 7 reps per side Inchworm extended Walkouts x 3-5 reps Seated jumps or kneeling Jumps x 7 reps Essentials: A. 3 Sets Sled Pull x 50 meters Build in weight On the 3 min Marks B. 6

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Tuesday 7.28.20

Prep 2 Sets Bear crawl x 25ft Band Pull a parts x 20 reps Bike x 15 sec sprint PVC or empty Barbell Behind the neck Sots Press x 10 reps Essentials: A. 7 min Emom Overhead Squat x 3-5 reps light load B. 3 Sets not for time: Close Grip Bench Press x 5-7

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