Category: WOD
Thursday July 23, 2020 'Friday Workout'

Strength: Overhead Squats 3×4

Workout: For Time

15-12-9-6-3 Handstand Push up

8 DB Hang “Squat Clean” 50lb./35lb. **4 Per arm**

15-12-9-6-3 Box Jumps 24″/20″

Wednesday July 22, 2020 'Thursday Workout'

Strength: Tempo Deadlifts 3×4 ( 5 seconds down/1 sec. pause at bottom)

Workout: For Time

42-30-18

Situps

Russian KB Swings (53lb./35lb.)

then,

42-30-18

Situps

Wallballs

Tuesday July 21, 2020 'Wednesday Workout'

Workout: For Time **40 Minute CAP**

Teams of 2

800m Row

50 Pull ups

50 Floor Presses (50lb./35lb.)

50 Calorie Assault Bike/Echo/Ski

800m Row

40 Pull ups

40 Floor Presses

40 Cal. Assault Bike/Echo/Ski

800m Row

….

Till

10 pull ups

10 Floor Presses

10 Cal Assault Bike/Echo/Ski

Tuesday July 21, 2020 'Tuesday Workout'

Strength: 10 Minute EMOM (Every Minute On the Minute)

15 Double Unders + 1 “Squat” Clean

Workout: For Time

15-12-9-6

Hang Power Clean RX (135lb./93lb.)

Lateral Burpees over Barbell

400m Run

Sunday July 19, 2020 'Mondays Workout'

Strength: Tempo Pause Back Squats 4×4 **5 sec down/1 sec pause**

Workout: For Time

15 “Squat” Snatch RX(135lb./93lb.)

then,

30-20-10

Toes To Bar

DB Reverse Lunges (only 1 DB 50lb/35lb) **Total reps **

then,

15 “Squat” Snatch RX(135lb./93lb.)

Thursday July 16, 2020 'Friday Workout'

Strength: Tempo Strict Press 4×3 **5 sec down/1 up**

Workout: For Time

21 Thrusters 95/63 **Off rack**

30ft Handstand walk/ 5 Wall walks

200m Run

15 Thrusters 115lb/73lb **off rack**

20ft Handstand walk/ 4 Wall walks

200m Run

9 Thrusters 135lb/93lb **off rack**

10ft Handstand walk/ 3 Wall walks

200m Run

***The Handstand walking will be spaced 10ft***

Wednesday July 15, 2020 'Thursday Workout'

Strength: Tempo Deadlift 4×3 **5 seconds down/1 second up**

Workout: 15 Minute AMCAP (As Many Calories As Possible)

Pick either Rower, Assault Bike, Ski

**Accumulate as many cals as possible on 1 machine**

Tuesday July 14, 2020 'Wednesday Workout'

Workout: “Strict Glen”

30 Power Clean + Jerk RX(135lb./93lb.)

1 Mile run

25 Strict Pull ups RX+(50 Strict Pull ups)

1 Mile run

100 Burpees

Tuesday July 14, 2020 'Tuesday Workout'

Strength: 10 Minute EMOM (Every Minute On the Minute)

15 Double Unders + 1 “Squat” Snatch

Workout: For Time

50 American KB Swings (53lb./35lb.)

50 Pushups

100 Double Unders

50 Strict Situps

50 American KB Swings (53lb./35lb.)

Sunday July 12, 2020 'Monday Workout'

Strength: Tempo Front Squat 4×3 (5 sec down/1sec pause)

Workout: 11 Minute Ladder

1-2-3-4-5-6-7-8-9-10-11….so on

Toes To Bar

DB Thrusters (50lb./35lb.)

DB Walking Lunges (total reps)