Wods

Programming for Monday, July 31 to Saturday, August 5

29/07/2017

Monday, July 31

Warmup:
2 Minute Row
20 Lateral Banded Step Overs
10 Shoulder T's
10 Kosacks
+
2-3 Sets
10 KB Swings
10 OHS

WOD:
27-21-15-9
Calorie Row
KB Swings (53/35)
Overhead Squats (75/55)

Cash Out:
3 Sets of 10 Barbell Rollouts

Boot Camp:
15 minute AMRAP
15 Calorie Row
15 Air Squats
15 KB Swings
:30s Plated OH Hold

 

Tuesday, August 1

Warmup:
400m Run
+
2 Rounds
5 Sumo Inch Worms
10 Front & Side Leg Swings
5 Burpees
+
3-4 Sets of 8 Deadlifts

WOD:
5 minute AMRAP
400m Run
AMRAP
15 Deadlifts (155/105)
15 Lateral Burpees Over Bar
5 minute AMRAP
400m Run
AMRAP
12 Deadlifts (185/115)
12 Lateral Burpees Over Bar
5 minute AMRAP
400m Run
AMRAP
9 Deadlifts (205/125)
9 Lateral Burpees Over Bar
*Rest 5 minutes between each.

Boot Camp:
3x4 minute AMRAP
400m Run
20 KB SDHP
AMRAP Burpees
*Rest 1 minute after each.

 

 

Wednesday, August 2

Warmup:
2 Rounds
1 Minute Row
1 Minute Jump Rope
:20s Samson Stretch
:20s Pigeon Stretch
+
2 Rounds
3 Pullups
6 Pushups
9 Air Squats

WOD:
2,000/1,500m Row
150 Double Unders
10 Rounds of "Cindy"

Boot Camp:
15 minute AMRAP
500m Row
150 Singles
3 Rounds of "Cindy"

 

Thursday, August 3

Warmup:
3 Rounds
10/8 Calorie Bike
:30s Plank
2 Sled Push & Pulls
+
2-3 Sets of 10 Hang Power Cleans

WOD:
4 Rounds :40s On & :20s Off
Hang Power Clean (115/75)
Calorie Bike
Sled Push & Pull (Empty)
Plank
Rest

Boot Camp:
4 Rounds :40s On & :20s Off
Calorie Bike
Sled Push & Pull (Empty)
Plank
Rest

 

Friday, August 4

Warmup:
2 Minute Row
10 Lateral Box Step Ups
:30s Shoulder Distraction
:30s Supinated Bar Hang
+
2-3 Rounds
7 Thrusters
7 T2B

Part 1:
10 Minutes EMOM
2 Back Squats
*Build throughout.

Part 2:
8 minute AMRAP
3,3. . . 6,6. . . 9,9. . .
Thrusters (95/65)
T2B

Boot Camp:
15 minute AMRAP
20 Goblet Lunges
20 GT2B
20 Step Ups
200m Run

 

Saturday, August 5

Warmup:
800m Run
40 Butt Kicks
40 High Knees
5 Shoulder Passes
+
3-4 Sets
9 Deadlifts
6 HPC
3 Push Jerks

WOD:
4 Rounds For Time
400m Run
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Boot Camp:
800m Run
40 Situps
20 Hand Release Pushups
800m Row
40 Situps
20 Hand Release Pushups