 A. Shoulder Press
10-10-10-10-10 *You'll be taking five rounds to build to a heavy set of ten B. Metcon (Rounds and Reps) 12 min AMRAP 5 Shoulder to Overhead (115/75) (Rx+ 135/95) 10 Deadlifts 15 Box Jumps (24/20) SHOULDER TO OVERHEAD - Scale wt - Use DBs DEADLIFTS - Scale wt - Use KBs BOX JUMPS - Jump to 3 plates - Step Ups - MB Jump Squats (20/14) C. Metcon (Rounds and Reps) *Partner WOD (Relay Style) 15 min AMRAP P1 - 12/9 Cal Row 6 Single Arm Devil Presses (50/35) MB Run to Cone and Back SCALES 12/9 CAL ROW - 9/6 Cal Row SA DEVIL PRESSES - Scale wt - 4 reps MB RUN - Lighter MB - No MB
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 A. Power Snatch
3-3-3-3-3 SCALES - Hang Power Snatch - Tech Work B. Metcon (Time) 20 min Cap 5 OHS (95/65) OR Skill Work Reps 50 Double Unders 50 Ab Mat Sit Ups 4 OHS (95/65) OR Skill Work Reps 40 Double Unders 40 Ab Mat Sit Ups 3 OHS (95/65) OR Skill Work Reps 30 Double Unders 30 Ab Mat Sit Ups 2 OHS (95/65) OR Skill Work Reps 20 Double Unders 20 Ab Mat Sit Ups 1 OHS (95/65) OR Skill Work Reps 10 Double Unders 10 Ab Mat Sit Ups SCALES OHS - Scale wt - Empty Bar / PVC - Front Squat - Goblet Squat DOUBLE UNDERS - Singles x 2 - Line Hops AB MAT SIT UPS - Divide Numbers in 1/2 C. Mobility Coach Led  A. Front Squat
5 Rounds (1 FS w/ 0:02 in bottom + 1FS) *Build over the 5 Rounds B. Functional Bodybuilding 4 Rounds 12 Sumo Deadlifts superset w/ 12 Hanging Knee Raises (feel free to add a med ball) 4 Rounds 12 Elevated Goblet Reverse Lunge (each leg, 12 right then 12 left) superset w/ 12-15 Banded Sit Ups w/ feet anchored *Build in weight over the rounds. ** Run to wall after every round. C. Metcon (Rounds and Reps) *Partner WOD (Relay Style) 20 min AMRAP 3, 6, 9, 12, 15, 18..... Cal Row Eye Level KBS (70/53) 1) Scale Wt Wall Balls (25/20) 1) Scale Wt, 2) MB Jump Squats *Partner 1 one does 3 reps of each movements. Partner 2 does 6 reps of each movement, and so on and so forth.  A. Bench Press
Build to a 5RM Then 5 @ 90% Then 5+ @ 85% *Feel free to sub 8RM strict Press for bench press B. Metcon (Reps) 5 Rounds (0:00 - 4:00) 12 Pull Ups (Rx+ Chest to Bars) 200m Run *Max Push Ups (Rx+ Dips) (4:00 - 5:00) REST C. Metcon (Reps) 6 Rounds (0:45 work / 0:15 rest) - Max Hang Clean & Jerk (95/65) (Rx+ 115/75) (0:45 work / 0:15 rest) - Max Cal Row  A. Back Squat
Build to a 5RM B. Squat & Hinge Super Set 3 Rounds 10-12 Back Squat @ 30X1 (No full extension) Superset w/ Romanian DeadLift (RDL) (3 Rounds 10-12 @ 30X1 (No full extension)) * Start at the same weight where you last complete 10 reps w/ tempo. ** If you finished with 11 or 12 go 5-10lbs heavier than last week. *** New people. Start somewhere 50% of 10RM and build every round C. Functional Bodybuilding 3 Rounds 50' DB Walking Lunges 10 - 12 Back Ext @ 30X1 3 Rounds 15 Calf Raise @ X3X1 0:20 *Max Tib Raises D. Metcon (Rounds and Reps) 5 Rounds (12 min Cap) 12 Deadlifts (as unbroken as possible) (185/125) (Rx+ 245/165) 8 Box Jumps (24/20) (Rx+ 30/24)  8AM - Open GYM & Intro
9AM - Advanced WOD A. Metcon (Weight) 10 min EMOM Hang Power Snatch Overhead Squat Hang Squat Snatch *Look to build as much as possible your possible. B. Metcon (No Measure) 2 Rounds 4 mins Sled Push and Pull (45x2, 25x1 / 45x1, 25x1) 1 min REST 4 mins AMRAP 1, 2, 3, 4, 5, 6, 7.... Air Squat Eye Level KBS (70/53) Cal Bike or Row 1 min REST 4 mins AMRAP 3 Man Makers w/ Devil Presses 12 Bench Hop Overs 24 Singles 1 min REST 10AM - Community WOD A. Metcon (Reps) 10 min AMRAP Max Hang Squat Cleans (95/65) (Rx+ 115/75) * At the start of each min perform 5 Burpees. B. Metcon (No Measure) 2 Rounds 4 mins Sled Push and Pull (45x2, 25x1 / 45x1, 25x1) 1 min REST 4 mins AMRAP 1, 2, 3, 4, 5, 6, 7.... Air Squat Eye Level KBS (70/53) Cal Bike or Row 1 min REST 4 mins AMRAP 3 Man Makers w/ Devil Presses 12 Bench Hop Overs 24 Singles 1 min REST  A. Metcon (Rounds and Reps)
*Partner WOD (Relay Style) 20 min AMRAP 10/8 Cal Row 5 Thrusters 115/75 (Rx+ 135/95) 5 Toes to Bar B. Metcon (No Measure) 4 Rounds 1 min - Farmer's Carry (70s/53s) 1 min - Max Hollow Rocks into Tuck Ups into Sit Ups 1 min - Shuttle Sprints 1 min - Rest  A. Metcon (No Measure)
7 Rounds 1 min: 3 Power Cleans (Heavy Singles) 1 min: Kip work / Handstand work / DU Work / Pistol Work / Rope Climb Work KIP WORK Up to... - 8 kip swings - 5 Toes to Bar or Knees to Elbow - 3 Hips to Bars or Muscle Ups HANDSTAND WORK Up to... - 0:30 HS hold - 8 HSPU from box - 8 HSPU - 6 Deficit HSPU DOUBLE UNDER Up to 15 Single - Single - Double 0:40 Double Under Work PISTOLS - Narrow Squat - Single Leg Squats off of bench - etc.. ROPE CLIMB - But to Standing - Hook to stand - 3 Rope Climbs - 2 legless B. Metcon (Weight) 4 Rounds 10-12 MB GHD Sit Ups @ 40X1 Superset with/ 10-12 Toes to Rig OR Dragon Flag @ 40X1 C. Metcon (No Measure) OR Mobility 4 Rounds 10-12 Shoulder Press @30X1 Superset w/ 10-12 Plate Front Raises @30X1 3 Rounds 15 DB Lateral Raises Superset w/ 15 DB Seated Rear delt flies 3 Rounds 10-12 Tall BB Curls @30X1 12-15 BB Drag Curls @30X1 15 Cross Body Hammer Curls (each arm) 3 Rounds 10-12 BB Skull Crushers @30X1 12-15 BB Banded Pull Downs @30X1 15 Kick Backs (each arm) OR MOBILITY (Coach Lead)  A. MetCon (Rounds and Reps)
15 min AMRAP12 Wall Balls (20/14) 10 Strict Upright Rows (75/55) 8 Box Jump Overs (24/20) B. Metcon (Time) *Partner WOD (25 min Cap) P1 - 800m Run (or 2:00 down & then run back) P2 - Max Cal Row P2 - 800m Run (or 2:00 down & then run back) P1 - Max Cal Row P1 - 600m Run (or 1:30 down & then run back) P2 - Max Cal Row P2 - 600m Run(or 1:30 down & then run back) P1 - Max Cal Row P1 - 400m Run (or 1:00 down & then run back) P2 - Max Cal Row P2 - 400m Run (or 1:00 down & then run back) P1 - Max Cal Row P1 - 200m Run (or 0:30 down & then run back) P2 - Max Cal Row P2 - 200m Run (or 0:30 down & then run back) P1 - Max Cal Row *Score Cals in the comments  Warm-up
3 Rounds 12 Band Pull A Parts 0:20 Chest Opener on the rig 0:20 Child's Pose A. Bench Press Build to a 10RM, then 10 @ 90%, 10+ @ 85% *You must go to fatigue on the 10RM. Get a spotter. **Build heavier than last week. ***Lockout to build strength. Don't lock out to build muscle. B. Functional Bodybuilding 5 Rounds 8 DB Isometric Press (Left + Right + Both) *Can substitute for overhead press Superset w/ Max Strict Pull Ups (1st rnd - max reps, 2-5 rnds 80% of max) (scaled: max flexed arm hang w/ 5 sec eccentric) 4 Rounds Max Dips (1st rnd - max reps, 2-5 rnds 80% of max) SS w/ 20 Supine BarBell Bent Over Rows 4 Rounds 4 Dragon Flags or 8 toes to rig w/ 0:03 eccentric SS w/ 15-18 Straight Arm Banded Pull Downs @ X131 *Stay in hollow body C. Metcon (No Measure) 4 Rounds 1 min - 15 Eye Level KBS (70/53) 2nd - 5 Pull Ups + 5 Burpees 3rd - 5 Toes to Bar + 15 MB Sit Ups (20/14) 4th - 45 Double Unders (70 singles) |
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July 2022
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