Essentials: A. 4 Sets Bench Press x 7-9 reps Rest 30 sec Dual Dumbbell Bent Over Row x 10 reps On the 2:30 min B. 15 min Every 30 sec Speed Deadlift x 1 rep 45-55% C. 3 Sets Sled Pulls x 50 meter Heavy but steady moving weight On the 3min Marks Fitness: A.
Workout of the Day (WOD)
Friday 7.19.19
Essentials A. 5 Sets Segmented Clean Deadlift x 5,5,4,4,3 reps Build in weight but do not exceed 1 RM Clean Weight B. 3 Sets Row x 21/18 cal Jumping Pull Up x 15 reps Incline Push Up x 21 reps Thruster x 15 reps On the 5 minute Marks Fitness A. 5 Sets Segmented Clean
Thursday 7.18.19
Essentials A. 2 Rounds For Time : Right Shoulder Slam Ball Carry x 200 meters Slam Ball Bear Hug Carry x 200 meters Left Shoulder Slam Ball Carry x 200 meters Slam Ball Zercher Carry x 200 meters B. Mobility Pigeon x 1 min per side Lizard x 1 min per side Single Leg Saddle
Wednesday 7.17.19
Essentials A. 6 Sets (Alternate) 3 sets Complex (1-2 Pike Push Ups + 3-4 Push Ups + 6-8 Plank Shoulder Taps) 3 Sets Right side Plank x 30 sec Hollow Hold x 30 sec Right Side Plank x 30 sec On the 2:30 min B. 10 min EMOM 5 Shoulder to Overhead + Ring Pulls
Tuesday 7.16.19
Essentials A. 8 Sets (4 Sets) Pausing above the knee Power Snatch x 3 reps Empty Bar On the 2 min Marks (4 Sets) Pausing above the knee Power Clean x 3 reps Empty Bar On the 2 min Marks B. 2 Rounds For time: Alternating Single Arm Dumbbell Power Snatch x 25 reps Dumbbell
Monday 7.15.19
Essentials A. Yearly Benchmark 15 min Shoulder to Overhead Find 1 rep Max B. 5 Sets Back Squat x 7,7,5,5,3 reps On the 2:30 min *Weight is dictated on feel, all reps all sets should be fast and explosive from the bottom of the squat and also you should increase the load each set as
Saturday 7.13.19
Essentials A. 10min EMOM Hang Power Snatch x 5 rep Empty Bar -rest 4min 10min EMOM Hang Power Clean and Jerk x 5 rep empty bar B. 15 min Every 30 sec Speed Deadlift x 1 rep 45-55% Fitness A. 10min EMOM Hang Squat Snatch x 1 rep 65-75% -rest 4min 10min EMOM Hang Squat
Friday 7.12.19
Essentials A. Yearly Benchmark ‘Amphibian’ For time: 750-650-550-450-350-250 Row for meters 200-400-600-800-1000-1200 Run for meters Fitness A. Yearly Benchmark ‘Amphibian’ For time: 750-650-550-450-350-250 Row for meters 200-400-600-800-1000-1200 Run for meters
Thursday 7.11.19
Essentials A. Teams of 3 to 4: 18 min AMRAP Hang Power Snatch x 10 reps Wall balls x 15 reps *waterfall style, one per working at a station and only progressing to the next if the person in front of you has cleared there station. B. Mobility Lizard x 1 min per leg Pigeon
Wednesday 7.10.19
Essentials A. 10 Sets Speed Front Squat x 2 reps 55% On the 90 sec Mark B. 21-15-9 For time: Hang Dumbbell Squat Clean Incline Push Up Fitness A. 10 Sets Speed Front Squat x 2 reps 55% On the 90 sec Mark B. 21-15-9 For time: Hang Dumbbell Squat Clean 50/35 Handstand Push Up
Tuesday 7.9.19
Essentials A. 6 Sets Snatch Push Jerk + 3 Overhead Squats On the 2:30 min Mark B. For time Power Clean x 30 reps Fitness A. 6 Sets Snatch Push Jerk + 3 Overhead Squats On the 2:30 min Mark B. For time Power Clean x 30 reps 70%
Monday 7.8.19
Essentials A. 4 sets Row x 3 min @30-35% max watt test Rest 2 min B. 5 Sets Strict Press x 5-7 reps + Seated Box Jump x 10 reps On the 2:30 min Fitness A. 4 sets Row x 3 min @30-35% max watt test Rest 2 min B. 5 Sets Strict Press x
Saturday 7.6.19
Essentials A. 4 Sets Bench Press x 10 reps Rest 30 sec Dual Dumbbell Bent Over Row x 10 reps On the 2:30 min B. 10min Emom Hang Power Snatch x 1 rep -rest 4 min- 10min Emom Hang Power Clean x 1 rep Fitness A. 4 Sets Bench Press x 10 reps Rest 30
Friday7.5.19
Essentials A. 5 Sets Clean Deadlift From Blocks just above Knee x 5 reps Build weight Over the 5 sets On the 2 min Mark B. 10 Sets Speed Front Squat x 2 reps 50% On the 90 sec Mark C. 3 Sets Dual Kettlebell Front Rack Carry x 200 ft On the 2:30 min
Thursday 7.4.19
Essentials A. ‘The Amendment of 7/4/1776’ 7 Rounds For Time: Thruster x 4 reps Incline Push Ups x 17 reps -Then- Alternating Dumbbell Power Snatch x 76 reps Fitness A. ‘The Amendment of 7/4/1776’ 7 Rounds For Time: Thruster x 4 reps 115/75 Push Ups x 17 reps -Then- Alternating Dumbbell Power Snatch x 76
