Wods

Programming for Monday, July 24 to Saturday, July 29

22/07/2017

Monday, July 24

Warmup:
2 Rounds
1 Minute Row
1 Minute Jump Rope
:20s Single Arm OH Hold
10 Pause Wall Balls
5 Box Jumps
+
2-3 Sets of 6 DB or KB Snatches

WOD:
4 Rounds For Time
21 Wall Balls (20/14)
18 Calorie Row
15 Box Jumps (24/20)
12 DB or KB Snatches
*Step down only on Box Jumps.

Boot Camp:
15 minute AMRAP
10 Wall Balls
15 Calorie Row
10 Box Jumps
15 Situps

 

Tuesday, July 25

Warmup:
800m Run
:30s Supinated Bar Hang
10 Shoulder Taps
10 Ring Rows
10 Front & Side Leg Swings
5 Burpees
1-2 Rope Climbs
+
3-4 Sets of 5 Clean & Jerks

WOD:
15 Clean & Jerks (135/85)
800m Run
5 Rope Climbs
800m Run
50 Burpees

Boot Camp:
4 Rounds For Time
400m Run
15 KB Swings
12 Ring Rows

 

Wednesday, July 26

Warmup:
3 Rounds
:20s Side Plank
10/8 Calorie Bike
10 Situps
5 Sumo Inch Worms

Part 1:
20 minutes to build to a 3RM Sumo Deadlift

Part 2:
15-12-9-6-3
Deadlifts (185/115)
30-24-18-12-6
Situps

Boot Camp:
3 Rounds
1 Minute Each
Jump Rope
KB SDHP
GT2B
Wall Sit
Plated Overhead Hold

 

Thursday, July 27

Warmup:
2 Minute Row
+
2 Rounds
5 Shoulder Passes
10 Samson Walking Lunges
5 C2B or Ring Rows
+
2-3 Sets of 8 Push Presses & Lunges

WOD:
22-18-14-10
C2B Pullups
Push Presses (95/65)
Back Rack Lunges (95/65)
*Scale C2B to Ring Rows.

Boot Camp:
4 Rounds
:40s On & :20s Off
Jumping Pullups
Hand Release Pushups
Walking Lunges
Med Ball Twists

 

Friday, July 28

Warmup:
4 Rounds
4x25' Side Shuffle
20 Front Rack Step-Ups (10 Each Leg)
10 Kosacks
150' Waiter's Walk
+
5 minutes to warmup workout movements.

Partner WOD:
20 minute AMRAP
5 Back Squats (205/125)
10 Box Jumps (20)
10/8 Calorie Bike or Row

Boot Camp:
15 minute AMRAP
10 Goblet Squats
10 Step-Ups
10 Calorie Bike
1 Minute Plank

 

Saturday, July 29

Warmup:
400m Med Ball Bear Hug Run
10 Shoulder Passes
10 T2B or 20 Flutterkicks
15 KB Swings
+
2-3 Sets of 7 Hang Power Snatches

WOD:
3 Rounds For Time
400m Med Ball Bear Hug Run
21 T2B
15 Hang Power Snatches (95/65)

Boot Camp:
3 Rounds For Time
400m Med Ball Bear Hug Run
42 Flutterkicks
21 KB Swings