(551) 427-5077

W.O.D.

Tuesday – July 28

5 Rounds


12/10 Cal Row

8 Power Cleans (135/95)

12/10 Cal Row

8 Shoulder to Overhead (135/95)

12/10 Cal Row

8 Deadlifts (135/95)


*Barbell movements should be unbroken for most of the workout (fast singles on cleans are fine)

__________________________________

This looks like a super long grind, but I want you to challenge yourself on the pace by being aggressive on the rowing and knowing you can be close-to-unbroken on the barbell. Is sub 15:00 possible? Lets go.

__________________________________

SUGGESTED WARM UP:

  1. 5 Barbell Good Morning + 5 Behind the Neck Push Press – 2x
  2. Stretch and mobilize front rack/thoracic
  3. 4-8-12: Cal Row (Rest 30 seconds between sets) – aggressive pace
  4. Stretch and mobilize low back/hamstrings
  5. 3 Sets – 3 Cleans + 3 Shoulder to Overhead + 3 Deadlifts (working up to workout weight)

Monday – July 27

Part 1:


3 Sets


3 Pause Front Squats (pause 3 seconds at bottom)

50-55-60%


3 Sets


4 Front Squats

*70-75-80%


15-12-9-6-3


Front Squats (f/floor or rack)

Strict Handstand Push Ups

Burpees


*Weight should be 75-80% of your highest set from above

______________________________________

Let Part 1 prepare you for the metcon, but we aren’t going for max-out sets. Think about positions and tension at the bottom. Part 2 does not need to be a full send workout. You can view it as a strength piece with some urgency.

______________________________________

SUGGESTED WARM UP

  1. 20 ft Walking Lunge + 10 Front Squats (45/35) – 2x
  2. 10 Hollow Rocks + 10 Second Handstand Hold – 2x
  3. Stretch / mobilize front rack
  4. Stretch / mobilize hips/ankles

Saturday – July 25

In Teams of 2 (1 working / 1 resting)

2 Rounds 

50/40 Cal Row 

50 Alternating DB Snatch 

50 Burpee Box Jump Overs 

50 DB Lunges 

50 Push Press (115/75)

*Athletes will work, max effort for 30 seconds, then there will be a 10 second transition, then the other athlete will work max effort for 30 seconds until workout is complete

*If done solo, simply work for the first 30 seconds of every minute until all work is complete (cutting reps in half)

_____________________________________

Everything here is meant to be able to be done for 30 seconds, the Push Press being the exception. That is ok. Work hard for 30 seconds, cheer your partner on for 30 seconds. Feed off each other and have some fun.

_____________________________________

SUGGESTED WARM UP

  1. 10 Step Ups + 5 Good Mornings + 10 Cal Row – 2x
  2. Stretch and mobilize low back/hamstrings
  3. 10 DB Snatch High Pulls + 5 Burpees + 10 Box Jumps – 2x
  4. Stretch / Mobilize quads/calves
  5. 5 Cal Row + 6 Alternating DB Snatch + 5 Burpee Box Jump Overs + 6 Alternating DB Lunges + 5 Push Press (60-70% workout weight)

Friday – July 24

5 Rounds 

15 Toes to Bar 

12 Wall Balls 

9 Squat Cleans *

Round 1: 135/95 (Under 60%)

Round 2: 165/115 (Under 70%)

Round 3: 195/135 (Under 77%)

Round 4: 225/155 (Under 84%)

Round 5: 255/175 (Under 90%)

________________________________________

The majority, by a lot, of this workout will be spent at the barbell. Especially when you get to the final 2 bars, don’t hesitate to go all out on toes to bar and wall balls knowing you will be spending a lot of time recovering between the squat clean reps.

________________________________________

SUGGESTED WARM UP

  1. AMRAP 3: 5 Squat Jumps + 5 Hollow Rocks + 5 Barbell Good Mornings
  2. Stretch and mobilize thoracic and front rack
  3. 2 Tall Cleans (Pause at bottom of squat) 3 Sets building
  4. 6-4-2: Toes to Bar + Wall Balls
  5. Hit 1-2 Squat Cleans at your first 3 weights

Thursday – July 23

3 Rounds 

10 Push Ups 

40 Double Unders 

10 Deficit Handstand Push Ups (2 inches / 1 inch)

40 Double Unders 

10 Hang Power Snatch (105/70)

Rest 2 Minutes in between rounds 

*each round should be in sprint fashion

*if you can’t get the HSPU done in 1-2 sets, scale range of motion or reps

__________________________________________

Keep the intensity up, don’t hesitate reps a tad or even the range of motion on the HSPU to ensure you are doing everything in 1-2 sets with fast transitions.

__________________________________________

SUGGESTED WARM UP:

  1. Roll / mobilize thoracic – 2/3 minutes
  2. PVC Pass throughs + was Figure 8s – 10 of each
  3. 20 Jump Rope + 10 Second Handstand – 2x
  4. Stretch / mobilize pecs/calves -2/3 minutes
  5. 1 Slow Handstand Negative + 5 Barbell Snatch (45/35) – 2x
  6. Build Up Hang Snatch weight

Wednesday – July 22

5 Rounds

3 Minutes

400 M Run

Max Cal Row

Rest 3 Minutes

*Record total cals

_______________________________________

Be sure to test out the 400 M Run prior to the workout to ensure it can be done in under 2 minutes early on. If it slows down later, that is fine. But we want these runs done at an intense rate with close to a minute (give or take) of rowing.

_______________________________________

SUGGESTED WARM UP

  1. 20/16 Cal Row (easy) – Rest 1 Minute – 20/16 Cal Row (hard)
  2. Stretch and mobilize hamstrings / calves
  3. 200 M Run (easy) – Rest 1 Minute – 200 M Run (hard)
  4. Stretch and mobilize low back and hips
  5. 400 M Run (hard) goal is to be done under 2:00. If not, shorten run in workout.

Tuesday – July 21

10-9-8-7-6-5-4-3-2-1

Chest to Bar Pull Ups 

Wall Balls 

Sumo Deadlift High Pull (95/65)

_____________________________________

Classic crossfit. Multiple movement patterns done at an intense rate. Not too heavy, not too much skill, not too much volume. Put your head down and goo after this hard.

_____________________________________

SUGGESTED WARM UP:

  1. 5 Good Mornings + 5 Pass Throughs + 5 Overhead Squat (PVC) – 2x
  2. 5 Scap Pull Ups + 5 Scap Push Ups + 5 MB Cleans – 2x
  3. Stretch and mobilize thoracic / low back
  4. 6-4-2: Strict Pull Up + Wall Ball + Sumo DL High Pull (45/35)
  5. Work up the Sumo DL High Pull weight

Monday – July 20

EMOM 5

Power Clean + Hang Power Clean + Front Squat 

40-60% (of 1 RM Squat Clean)

EMOM 5

Power Clean + Front Squat 

60-70%

EMOM 5 

1 Hang Squat Clean 

75-85%

*This SHOULD NOT be a 1 RM test.  This should feel heavy, but leave some in the tank

Rest 5 Minutes, then

2 Rounds

20 Bar Facing Burpees  

20 Hang Power Cleans (115/75)

*If you can, start off the cleans with muscle cleans (no re-dip)

_______________________________________

Lets work up responsibly and progressively in the clean, but try to leave some in the tank. I know that is tough to do when you’re feeling strong, but put the focus and intensity on positions and speed. The couplet is going to take a little longer than you think. Keep the pace controlled early and try to finish strong.

_______________________________________

SUGGESTED WARM UP:

  1. 1 Inchworm + 5 Air Squats – 5x
  2. Thoracic rotations – spend 1-2 minutes here, preferably with a band
  3. Stretch and mobilize hips and front rack
  4. Tall Power Clean + Front Squat + Tall Squat Clean – 3-4x add weight as you go. Stay below 30%

Saturday – July 18

In teams of 2

10-20-30-40-50

Weighted Alternating Step Ups 

Strict Handstand Push Ups 

400 M run together after every set

*If solo, cut reps in half

_____________________________________

300 rep workout (split down the middle) will ask you to give 150 reps plus the runs. Overall volume isn’t too high but these reps are gonna be tough. Control your rate and don’t hesitate to scale the range of motion on HSPU if you can’t do 3-4 reps in a row at any point.

____________________________________

SUGGESTED WARM UP:

  1. 3 Rounds: 10 Lunges + 10 Second Handstand Hold
  2. Roll/mobilize thoracic and lats
  3. Jog 200 M
  4. Stretch/mobilize quads and groin
  5. 200 M Run + 10 Weighted Step Ups + 5 Strict HSPU

Friday – July 17

5 Rounds 

5 Deadlifts (225/155)

10 Bar Facing Burpees 

Rest 3 Minutes 

5 Rounds 

5 Deadlifts (225/155)

10 Toes to Bar 

*We want all deadlifts unbroken or fast singles. Scale weight so you can upholds that if needed.

_____________________________________________

Consistent movement and intensity. In that order. The barbell should be something you have to “think about” prior to lifting, but don’t go for a bar that is “scary”. You should be able to do a round in under a minute (both couplets) early on.

_____________________________________________

SUGGESTED WARM UP:

  1. 5 Press Ups + 5 Windmills (each side)
  2. Hold Downward Dog for 5 Seconds / Hold Top of Push Up for 5 seconds – 2x
  3. Stretch and mobilize hamstrings
  4. 5 Single Leg DL (prefer KB/DB) each side + 5 Scap Pull Ups – 2x
  5. EMOM 4: 5 Deadlifts (50% workout weight) + 5 Burpees + 5 Toes to Bar
  6. Work up to DL weight