Friday, August 1st

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Workout Of the Day:

A) “Double Grace”

—2 min rest—

100 Russian Kbs (72/53)

*every time you must break up the KBS you must complete 15 burpees!

——-STRENGTH WOD——–

- Power Snatch – 70%x2, 75%x2, 80%x1, 85%x1x3
- Power Clean + Power Jerk – 75%x1+1, 80%x1+1, 85%x1+1, 1+1RM
- Snatch Balance – 70%x3x2, 75%x3x3

Wednesday, July 30th

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Our new coach, Ryan Taylor getting HAZED with some “no handed burpees!”

Workout Of The Day:

A) Back Squat

5-5-5-5-5

B) “Muscle up Biathalon”

400m Run

18 Muscle ups

400m Run

15 Muscle ups

400m Run

12 Muscle ups

* Every time you have to break up the muscle ups you must run a 200m penalty

* 20 Min Time Cap

———-STRENGTH WOD————

- Clean & Jerk – 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM
- Clean Pull – 100% (of cln) x 3, 105%x3, 110%x3x2
- Front Squat – 70%x2, 75%x2, 80%x2, 85%x2, 2RM
- Good Morning – 100 banded

Tuesday, July29th

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Mr. Major throwing down!

Workout Of the Day:

A) Split Jerk from the Rack

1-1-1-1-1-1

B) For Time:

1,500m Row

150 DU’s

1.5 Mile Run

——–STRENGTH WOD———-

Power Snatch – 70%x3, 75%x2, 80%x1, 85%x1, 1RM
Power Clean + Power Jerk – 75%x1+1 x 2, 80%x1+1×3
Overhead Squat – 70%x2, 75%x2, 80%x1, 85%x1, 1RM

Monday, July 28th

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Charles moving some big weight!

Workout Of the Day:

A) Front Squat
5-5-5-5-5

B) 3RFT
50 Sit-ups
25 HSPU
15 Overhead Walking Lunge (135/95)

——–STRENGTH WOD———

Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
Snatch Pull – 100% (of sn) x 3, 105% x 3, 110% x 3 x 2
Back Squat – 70%x3, 75%x3, 80% x 3, 3RM
Push Press – 70%x3, 75%x3, 80%x2, 85%x1, 1RM

Friday, July 25th

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Laura repping out those Deadlifts!

Workout Of the Day:

A) Bench Press

5-5-3-3-2-2 (2 rep max)

B) 5 RFT

10 thrusters (95/65)

10 Bar hop Burpees

——-STRENGTH WOD——–

- Power Snatch – 70%x2, 75%x2, 80%x1x2, 85%x1x2
- Power Clean + Power Jerk – 75%x2(1+1) x 2, 80%x2(1+1)x2
- Snatch Push Press + Overhead Squat – 70%x3+1, 75%x3+1, 80%x3+1, 85%x3+1×2

Thursday, July 24th

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Mr. Stauff getting strong! *Strength WOD

Workout Of the Day:

A) 2 Deadlifts 1 Power Clean

- Work up to a heavy complex

B) 20 Min AMRAP

7 Deadlift (225/155)

14 Pistols

21 DU’s

100m Sprint

———STRENGTH WOD———-

*Rest Day or make up a missed day!

Wednesday, July 23rd

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Shannon getting strong after a long vacation!

Workout of The Day:

A) 10 min Mobility

B) Snatch

2-2-2-2-2

C) “The Ryan”

25 min time cap

5 Rounds:

7 Muscle ups

21 Burpees

———STRENGTH WOD———

- Clean & Jerk – 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1×3
- Clean Pull – 100% (of cln) x 3 x 2, 105% x 2 x 2
- Front Squat – 70%x2, 75%x2, 80%x2, 85%x2x3
- 100 banded good mornings

Tuesday, July 22nd

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“If your dreams do not scare you, they are not big enough.”

- Ellen Sirleaf

Workout of The Day:

A) C&J 
5-3-2-2-1

B) 20 min AMRAP
3 C&J (135/95)
3 TTB
6 C&J
6 TTB
9 C&J
9 TTB 
…. as far as you can go 

——–STRENGTH WOD———

-Power Snatch – 70%x3, 75%x3, 80%x2x2, 85%x2x2
-Power Clean + Power Jerk – 75%x1+1 x 3, 80%x1+1×2
-Overhead Squat – 80% x 2 x 2, 85% x 2 x 3

Monday, July 21st

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Throwing it back! Check out Kenny’s baby face!

Workout of The Day:

A) Snatch Balance
5-3-2-2-2

B) Pryamid Double Helen
30 min Cap*
1200m Run
63 KBS (55/35)
36 Pull ups
800m Run
42 KBS
24 Pull ups
400m Run
21 KBS
12 Pull ups

———STRENGTH WOD———–

-Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3
-Snatch Pull – 100% (of sn) x 3 x 2, 105% x 3 x 2
-Back Squat – 70%x3, 75%x3, 80% x 3 x 3
-Push Press – 70%x5, 75%x5, 80%x3, 85% x 3 x 2
-Take up the weight in the last sets if you’re feeling good. Don’t push to max.

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