Workout of the Day (WOD)

Tuesday 8.20.19

Essentials A. 8 Sets (4 Sets) Pausing above the knee Power Snatch x 4 reps Empty Barbell or very light load On the 2 min Marks (4 Sets) Pausing above the knee Power Clean x 4 reps Empty Barbell or very light load On the 2 min Marks B. 20min amrap Run x 200 meter

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Monday 8.19.19

Essentials A. 5 Sets Back Squat x 7,5,5,3,3 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 well. B. 5 Sets Dual Dumbbell Push Press x 10 reps Row

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Saturday 8.17.19

Essentials A. 8 min emom Muscle Snatch + Power Snatch + Overhead Squat *your Muscle Snatch weight should be difficult. -Rest 4 min- 8 Min EMOM Power Clean + Push Jerk light load B. 4 Sets each for Time Deadlift x 3 reps 60% Barfacing Burpee x 6 reps Deadlift x 6 reps 60% Jumping

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Friday 8.16.19

Essentials A. In 13 min Build Up to a Heavy, Not Maximal, Front squat Single -Use this format, rest as needed between each set Sets should go as followed By feel – 7,5,3,3,2,1 B. 13 min Amrap Box Step Over x 25 reps 24/20 Sit Up x 15 reps Front Squat x 5 reps 80%

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Thursday 8.15.19

Essentials A. Teams of 2 15 min Amrap Farmers Carry x 150 meters Sled Pull x 100 meters Waiters Carry x 50 meters per arm B. Mobility 3 Sets Foam Roll quad x 30 sec per side Side plank banded clam shell x 20 sec Hold per side Foam Roll back x 60 sec Box

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Wednesday 8.14.19

Essentials A. 5 Sets Snatch Deadlift x 3 reps 75-85% On the 2:30 min B. Yearly Benchmark ‘Baseline’ (scaled) For Time: Row x 500 meters Air Squat x 40 reps Sit Ups x 30 reps Incline Push Ups x 20 reps #7 Jumping Pull Ups x 10 reps *7min cap* Fitness A. 5 Sets Snatch

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Tuesday 8.13.19

Essentials A. 5 Sets 30 sec Overhead Squat x 1 reps Build in weight On the 2:30 min B. For Time: Row x 14 cal Power Clean x 8 reps Box Dip x 16 reps Row x 14 cal Power clean x 8 reps Box Dips x 14 reps Row x 14 cal Power clean

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Monday 8.12.19

Essentials A. 5 sets Strict Press x 3-5 reps + Standing Long Jumps x 10 reps On the 2:30 min Marks B. 6min Amrap Run x 150meters Dumbbell Hang Clean and Jerk x 4 reps per arm Back Squat x 8 reps -Rest 2 min- 6 min Amrap Row x 200meters Incline Push Up x

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Saturday 8.10.19

Essentials A. Hugo Open WOD 4 ‘Down and Back’ Teams of 5 For time 3 people complete Assault Bike x 35 cal Devils Press x 40 reps 20# Dumbbell walking Lunges x 45 ft 20# Box Jumps x 50 reps 20” -then the other 2 people plus one person from the first half complete Pull

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Friday 8.9.19

Essentials A. 3 sets Muscle Clean x 5 reps Weight light and fast On the 2 min Marks 4 sets Segmented Clean Deadlift x 4,4,3,3 reps Build in weight On the 2min B. 7 sets Sit Up x 9 reps Thruster x 6 reps No Push Up Burpee Jumping Pull Up x 3 reps On

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Thursday 8.8.19

Essentials A. 20min emom 1.Tire flips x 3 reps 2. Run x 100 meters 3. Sled Pull x 50 meters empty 4. Run x 100 meters B. Mobility / Recovery 3 Sets Banded external rotation W x 10 reps Foam roll lat x 30 sec per side Cyclist Squat x 10 reps Foam roll calf’s

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Wednesday 8.7.19

Essentials A. 3 Sets Box Dips x 8-12 reps + Pike Push up x 4-6 reps On the 3min 3 Sets Incline Push Ups x 12 reps + Strict Ring Pull x Amrap unbroken reps On the 3 min B. For time: Alternating Dumbbell Power Snatch x 24 reps Rest 90 sec Power Snatch x

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Tuesday 8.6.19

Essentials A. 8 Sets (4 Sets) Pausing above the knee Power Snatch x 3 reps Empty Barbell On the 2 min Marks (4 Sets) Pausing above the knee Power Clean x 3reps Empty Barbell On the 2 min Marks B. 4 Sets Seated against the wall Arm drags x 10 reps On the 2:30 min

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Monday 8.5.19

Essentials A. 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 well. B. For time 10-8-6-4-2 Push press Single under x 30 reps

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Hugo Open 2019 Workouts

WOD 1: Say My Name Submit your team name by Friday, Aug. 9 at 11:59 pm. Notes: This workout is worth 100 points. If your team name is submitted on Aug. 10, it’s worth 50 points, Aug. 11 it’s worth 25 points. Aug. 12 it’s worth 1 point. Remember there’s a prize for the best

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