 A. Metcon (Calories)
Partner WOD* 12 min AMRAP P1 - 200m Run P2 - Max Cal Row (Then) P1 - Max Cal Row P2 - 200m Run B. Metcon (No Measure) 2 Rounds (0:45 work / 0:15 rest) Round 1 - DB Plank Pull Throughs Round 2 - Double Unders / Singles Round 3 - Paloff Press (Right) Round 4 - DB Hollow Flutter kicks Round 5 - Paloff Press (Left) Round 6 - Double Unders / Singles Round 7 - DB Plank Pull Throughs Round 8 - REST C. Mobility UPPER BODY - Chest opener (30 sec each side) - Roll the Lats (30 sec each side) - Banded lat stretch (30 sec each side) - Puppy Pose on bench or box (1 min) - PVC pipe external rotation (1 min) - Scap Bridge (2 x 20 sec) LOWER BODY - Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch) - Couch stretch (45 sec each side) - Straddle stretch (1 min) - Frog Stretch (1 min) - Pigeon Pose (30 sec each side)
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 A. Weightlifting
6 Rounds building to a heavy complex Clean Deadlift High Hang Power Cleans Power Clean SCALES - New athletes work on Hang Power Clean tech B. Metcon (Time) *Partner WOD 2 Rounds 50 Pull Ups 50 Hang Power Cleans (95/65) (Rx+ 115/75) 30 Toes To Bar 30 Cal Row SCALES PULL UPS - Use a band - Leg assisted - Ring Rows HPC - Scale wt - Use DBs TOES TO BAR - Toes to Air - Hanging Knee Raises C. Accessory 5 Rounds 8-12 Bent Over Rows (wide Grip sit deep into the hinge) (0:30 rest between sets) 3 Rounds BB 21's (7 curls from full ext to 90 degrees, 7 curls from 90 degrees to full flexion, and 7 curl full range of motion) (1:00 rest)  A. Bench Press
Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps Set 4: 4 reps Set 5: 6 reps Set 6: 8 reps Set 7: 10 reps *Rest 2:00 b/t sets ** Try and go heavier on sets 5-7 than their corresponding sets. B. Functional Bodybuilding a) 4 Rounds (1:00 rest) Set 1: Max Handstand Push Ups Set 2-4: 80% HSPU *Get a partner to spot for reps SCALES 1) Kip 2) Feet on box 3) Pike from floor 4) DB Z-Press b) 4 Sets (1:30 rest) Set 1: Max Dips Set 2-4: 80% Dips *Get a partner to spot for reps SCALES 1) Feet on ground 2) Dip from bench C. Metcon (Time) (20 min Cap) 100 S2OH (95/65) (Rx+ 115/75) *Every time the bar drops below the rack position alternate between 20 MB Alt Single Leg Tuck Ups and 20 MB Russian Twists (14/10)(Rx+ 20/14) SCALES -75/55 - Scale wt - Use DBS - Scale DB wt or no wt D. Extra Credit 4 Rounds 12 BB Skull Crushers (0:30 rest) 20 Banded Tri Ext (0:30 rest)  A. MetCon (Time)
"Hotshots 19" 6 Rounds 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run SCALES - 40 min Cap INTERMEDIATE 30 squats 19 Power Cleans (95/65) 7 Pull Ups 400m Run BEGINNER 4 Rounds 24 Squats 12 Med Ball Cleans 6 Ring Rows Run 400m  8AM - Open GYM & Intro
9AM - Advanced WOD A. Metcon (Reps) 3 Rounds 2 min - Max Pull Ups 2 min - Max Squat Cleans (135/95) (Rx+185/125) 2 min - Max Cal Row or Bike 2 min - REST B. Functional Bodybuilding For Quality: 4 Rounds 10 Weighted GHD situps to parallel - weight on chest 8 Roll Outs 10 Dip Support Leg Raise 5 Side Star Plank Reach Throughs (each side) 75' (3 lengths) Isolateral DB Farmers Carry (Right) 75' (3 lengths) Isolateral DB Farmers Carry (Left) *Rest 2:00 b/t sets 10AM - Community WOD A. Metcon (No Measure) *Partner WOD (0:00 - 6:00) Max 200m Sprints (Relay Style) (6:00 - 10:00) REST (10:00 - 26:00) AMRAP (Split Reps) 20 Pull Ups 30 Feet Anchored Sit Ups 40 DB Upright Rows (2x35/ 2x25) SCALES PULL UPS - Use bands or spotter - Ring Rows or inverted row DB UPRIGHT ROWS - Scale DB wt (26:00 - 30:00) REST (30:00 - 36:00) Max Call Row  A. Front Squat
5 x 4 Building ) B. Metcon (Time) "Fran jumped over the Moon" (20 min Cap) 21-15-9 Thrusters (95/65) Pull Ups Box Jump Overs (24/20) SCALED THRUSTERS -Scale wt - Use DBs PULL UPS - Banded or Jumping PU - Ring Rows BOX JUMP OVERS - 3 "45's" - Step Overs C. Functional Bodybuilding 4 Rounds A1: 12 Cyclist Goblet Squat A2: 12 DB Death March Steps (1:00 rest between movements) 4 Rounds B1: 8 Good mornings B2: 8 DB Rev Lunges (8L/8R) (0:30 rest between movements)  A. Metcon (Time)
800m Run SCALE - 1,000m Row - 7 min Cap (3:30 down & turn around. Remember distance) B. Metcon (No Measure) 3 Rounds 2 min Cal Row, Bike, or Shuttle Sprint 2 min AMRAP 8 wtd hollow rocks (15/10) 8 Knees to Elbow from plank position 2 min AMRAP 8 Kneeling DB Low to Hip Chop (Left knee up) 8 kneeling DB Shoulder Press (Left knee up, right arm press) 8 Kneeling DB Low to Hip Chop (Right knee up) 8 kneeling DB Shoulder Press (Right knee up, left arm press) C. Mobility UPPER BODY - Chest opener (30 sec each side) - Roll the Lats (30 sec each side) - Banded lat stretch (30 sec each side) - Puppy Pose on bench or box (1 min) - PVC pipe external rotation (1 min) - Scap Bridge (2 x 20 sec) LOWER BODY - Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch) - Couch stretch (45 sec each side) - Straddle stretch (1 min) - Frog Stretch (1 min) - Pigeon Pose (30 sec each side)  A. Pull Ups
4 Rounds ( 1:30 rest) Round 1 - Max reps Round 2 - 80% + Round 3 - 80% + Round 4 - 80% + *Feel free to use a spotter to maintain volume on rounds 2-4. SCALES - Use a band - Seated - Inverted row B. Single arm DB/KB Bent Over Rows w/ bench support 4 x 10 - 12 (each arm) (1 min rest) C. Bent Over Row 4 x 15-18 (1 min rest) *Supine grip w/ barbell D. Metcon (Rounds and Reps) *Partner WOD (Relay style) 20 min AMRAP 6 Toes to Bar 12 American KBS (53/35) (Rx+ 70/53) 18 Double Unders SCALES TOES TO BAR - Toes to air - Kipping knee raise - Hanging Knee Raises AKBS - Eye level KBS - Scale wt DOUBLE UNDERS - 6 (single - Single - Doubles) - 36 singles  A. Bench Press
7 x 5 Build to a heavy load (rest 1:30) B. Metcon (Reps) 5 Rounds (3 mins) 200m Run 14 DB Hang Clean & Jerk (50/35) (7R/7L) *Max Push Ups (Rx+ Dips) (1 min) REST SCALES 200M RUN - 250m Row - 12/9 Cal Bike DB HC & JERK - 10 Reps - Scale wt PUSH UPS - Push Ups from box or bar on J-Cups - Push Ups from knees  A. Back Squat
Pause Back Squat + ¼ Back Squat + Back Squat 1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6/10 RPE Back Squat 1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE Back Squat 1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 7/10 RPE Back Squat 1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 7/10 RPE Back Squat 1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE Back Squat * Rest (1:30 - 2:00) B. Romanian DeadLift (RDL) 4 x 10 -12 (1 min rest) C. Bulgarian Split Squat 4 x 10 -12 (each leg) (1 min rest) D. GHD Back Ext 4 x 10 - 12 (1 min rest) E. Metcon (Time) (10 min Cap) 21-15-9 Burpee Box Jump Overs (24/20) Overhead Squats (95/65) (Rx+135/95) SCALES BBJO - Burpees Box Step Overs - Burpees + Box Jumps - Burpees OHS - Scale wt - Front Squat (115/75) - Goblet Squats |
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July 2022
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