Prep 2 Sets Overhead Single arm KB carry x 50ft per arm Banded plate walk Overs x 5 per side Plate squat x 10 reps Essentials: A. 3 Sets Turkish get Up x 3 reps per arm Rest 30 sec Heavy Dumbbell Farmers Carry x 100ft On the 3 min marks B. 3 Sets Touch
Workout of the Day (WOD)
Friday 7.10.20
Prep 9 min Emom 1.Row or Bike x 15 sec sprint 2.Reverse Plank with reach x 5 per side 3.4 Hang Muscle Snatch + 4 Hang Power Snatch Essentials: A. 6 Sets Segmented Snatch Deadlift + Hang Power Snatch 40-50% On the 90sec Marks B. 3 Sets Back Squats x 6,5,4 Tempo 32X1 Tough Loads
Thursday 7.9.20
Prep 2 Sets Side Plank Twist x 10 per side Banded Squat x 10 reps with pause at bottom Pike Leg Lifts x 6-8 reps Banded Monster Walk x 10 step forward / 10 step step back Essentials: A. 4 Sets Band Between Knee Barbell Hip Thrust x 8 reps Build to a heavy Rest
Wednesday 7.8.20
Prep 2 Sets Row x 10 hard strokes damper between 8-10 Seated Box Jump x 10 reps Single arm Sumo Kettlebell Deadlift x 5 reps per arm Handstand hold or Pike Hold x 30-40 sec Essentials: A. Not for time: Deadlift x 7 reps Seated on Floor Dual Dumbbell Strict Press x 5-10 reps Rest
Tuesday 7.7.20
Prep 2 Sets Run x 30 sec Snatch Grip Can Opener x 10 reps Row x 30 sec Squat Twist and reach x 10 reps Bike x 30 sec Pausing at Bottom (3 sec) OHS x 5 reps Essentials: A. 3 Sets (Hang Power Snatch + Overhead Squat) x 6,5,4 unbroken complexes Build in weight
Monday 7.6.20
Prep 2 Sets Bike x 15 sec hard pace Hollow Body Hold x 30-40 sec Bike x 15 sec hard pace Top of the Ring Pull Hold x 30-40 sec Essentials: A. 3 Sets Landmine Overhead Step Back Lunge x 8 per leg On the 2:30 min B. 12 Sets Speed Front Squat x 2
Saturday 7.4.20
Prep 12 min Emom 1.Goblet Curtsy Step Back Lunge x 8 per leg 2.Push Up with alternating shoulder tap x 8 reps 3.No Push Up Burpee x 8 reps as fast as possible Essentials: A. ‘July 4th 1776’ For time: 7 rounds Alternating Single arm Devils Press x 4 reps Incline Push Ups x 17
Friday 7.3.20
Prep 2 Sets Row or Bike x 30 sec Reverse Plank with reach x 5 per side Bent Over Band Pull Aparts x 7 reps Hang Muscle Snatch x 10 reps Essentials: A. 3 Sets Touch and Go Power Snatch x 10, 8, 6 reps On the 2:30 min Build in weight each set. Use
Thursday 7.2.20
Prep 2 Sets Run or Row x 1 min Snatch Grip Can Opener x 10 reps Squat Twist and reach x 10 reps Pausing at Bottom (3 sec) OHS x 5 reps Essentials: A. 5 Sets Snatch Deadlift + Segmented Snatch Deadlift On the 90 sec marks B. 8 min Amrap 1.Kettlebell Single arm Glute
Wednesday 7.1.20
Prep 3 Sets Row x 10 hard strokes Seated Box Jump x 10 reps Skater Jump x 5 reps per leg Essentials: A. 6 Sets 2 Power Clean + 4-5 Push Press On the 90 sec mark B. 3 Sets Sumo Deadlift x 8 reps Tempo 30×1 Light to moderate load + Plank on Elbows
Tuesday 6.30.20
Prep 2 Sets Side Plank Twist x 10 per side Cossack Squat x 7 per leg Hollow to arch roll x 5 per side Essentials: A. 3 Sets Pike Leg Lifts x 6-8 reps Rest 15 sec L Crunch x 6-8 reps Rest 15 sec Lying Leg Lifts x 4-6 reps On the 3 min
Monday 6.29.20
Prep 3 Sets Bike x 20 sec hard pace Hollow Body Hold x 30-40 sec Hang From Bar x 30-40 sec or single arm hang x 10-15 sec per arm Essentials: A. 3 Sets Goblet Kettlebell Front Rack walking Lunge x 16-20 Steps *Light to moderate load* + Sorsean Hold x 30-40sec On the 3:30min
Saturday 6.27.20
Prep 3 Sets Run x 200 meters V Ups x 10 reps Tempo Goblet squat x 5 reps @53×1 Hang Muscle Clean x 10 reps empty BB A. Hero Wod “SGT. Ansari” 4 Rounds For time: Hang Clean x 5 reps 135/95 Toes to Bar x 11 reps Wall Ball x 29 reps 20-10ft/14-9ft B.
Friday 6.26.20
Prep 3 Sets Row x 60 sec Single leg Dumbbell RDL x 5 reps per leg Dual Front Rack Kettlebell Carry x 50 ft Bottoms ups Kettlebell Single arm press x 5 per side Benchmark Day 4 A. -Deadlift- Max Time Sorsean Hold *must be 2 min or greater to move on 10 RM Dumbbell
Thursday 6.25.20
Prep 3 Sets Bike x 60 sec Bear crawl x 50 ft Wall Sit x 60 sec A. 30 min Emom 1.row x 50 sec 2.Box Step Ups x 50 sec 3.Jump Rope x 50 sec 4.No Push Up Burpee x 50 sec 5.Slam Ball over shoulder x 50 sec B. Mobility Pigeon x 1
