WOD

Monday


Strength EMOM 6 Clean Complex Hang Squat Clean + Squat Clean (building) "Acid Legs" Every 3 Minutes 200 M run 30 DU 4 Squat Cleans (155/105) 6RDS


8:00-9:30 Endurance "Jamba Juice" 800 m run 100 m sled prowler push (135/95) 800 m run 100 air squats 800 m run 100 sit ups 800 m run 100 push ups 800 m run 100 m sled pull (135/95)   9:30-10:30 Strength 4 x 6 each leg back racked reverse lunge "Bama" 200 m run 10 Deadlift (225/165) 4RFT  

Friday


Friday Skill work 1000m Row -3 minute rest- 2x500m Row 1:1 work:rest Conditioning Kramer 4 Rounds for Time 250m Row 6 Chest to Bar pull-ups 12 back squats 135/95 2 ring muscle ups *2 bar muscle ups, 2 ring pull-ups, 4 Bar pull-ups, 4 banded pull-ups, or 6 ring rows may be performed in place of the ring muscle ups. Core Tabata 6 mins Hollow rocks Leg raises Russian twists

Thursday


Thursday Strength Overhead squat 8-8-6-6-4-4 Conditioning Blaze AMRAP 5 30 Double unders 8 Squat snatch 115/80 -2 minute rest- AMRAP 5 30 double unders 8 overhead squats 115/80 Accessory Barbell low row 3x8-10 Seated Db press 3x10-12

Wednesday


  july 4th 6:00 am only tomorrow ”7/4/1776” 5 air squats EMOM 7 rounds 4 HSPU 1 rope climb 7 hang squat clean (115/80) 7 push press (115/80) 6 C2B pull-ups

Tuesday


HOLIDAY SCHEDULE Tuesday: Normal schedule Wednesday: July 4th 6:00am only Thursday: Normal schedule resumes Strength Strict Pull-up 5x6-8 Conditioning Rave 4 Rounds of: 400m run 10 Toes to Bar -directly into- 5-5-5-5-1 rep max Power clean 135, 155, 185, 205, Max 95, 105, 135, 145, Max *Score is the time all reps are finished except for your one rep max. Score is time plus your one rep max weight Accessory Bottoms up K

Monday


Monday Strength Back squat 3x5, 2x3 Conditioning ”Clue” AMRAP 12 15 Thrusters 75/55 10 Wallballs 20/14 5 DB Burpees 50/35 *DB burpee: perform a Burpee with hands on the DB. Stand with the DBs to complete the movement. No jumping needed to complete the movement. Core 3x:45 hollow hold 3x:30-:45 supinated GHD hold

Sunday


Sunday Vadar Endurance 200m run 400m run 600m run 800m run 800m run 600m run 400m run 200m run *after each run 20 air squats 15 burpees 10 ring rows 10 push-ups 9:30 Strength Ring rows (elevated if possible) 4x8-10 Panic Room 10,9,8,7,6....1 Power cleans 135/95 Push Press 135/95 *100m run after each number of both movements is complete. (Ex: 10 power clean, 10 push Press, 100m run and so on until 1 rep of both is c

Thursday


Friday Strength Snatch grip Deadlift 4x6 Conditioning "Jumping bean" E3mom 12 10 toes-to-bar 5 handstand push-ups 10 box jumps 30/24 5 handstand push-ups *the goal is to finish all reps before the 3 minutes is complete in order to leave yourself with rest before the next round. Small number of handstand push-ups should be unbroken or close to unbroken Core Super-set 3x15-20 GHD sit-ups 3x:40 plank

Thursday


Thursday Tandem Teams of 2 AMRAP 6 20/16 calorie bike 30 sit-ups AMRAP 6 20 DB Front Squats 50/35 20 Alt. DB snatch 50/35 AMRAP 6 20/16 calorie row 40 walking lunges (BW) *reps and calories are split between partners Accessory DB seal row 3x10 DB incline bench press 3x10-12

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