Wods

Monday, July 9 to Saturday, July 14

07/07/2018

 

Monday, July 9

Warmup:
400m Run
:30s Bottom Squat Hold
:30s Front Rack Hold
10 Walking Lunges

 

Part 1:
20 minutes to build to 1RM Front Box Squat
*Take 6-8 Sets. Rest 2-3 minutes between sets.

 

Part 2:
""Instep Inferno""
4 Rounds
400m Run
40 Walking Lunges

 

Tuesday, July 10

Warmup:
8 minute AMRAP
1 Minute Row
10 Pushup Shoulder Taps
10 PVC Good Mornings
10 Thoracic Extensions

 

Workout Prep
10 Romanian Deadlifts
10 Strict Presses
+
3-4 Unbroken Sets
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
*Build to last AMRAP weight.

 

WOD:
“Captain Crunch”
AMRAP 4:
3 rounds
12 Deadlifts (115/75)
9 Hang Power Cleans (115/75)
6 Push Jerks (115/75)
Max Calorie Row in remaining time
AMRAP 4:
2 rounds
12 Deadlifts (135/85)
9 Hang Power Cleans (135/85)
6 Push Jerks (135/85)
Max Calorie Row in remaining time
AMRAP 4:
1 round
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in remaining time.
*Rest 4 minutes between each.

 

Wednesday, July 11

Warmup:
:30s On & :30s Off
Jumping Jacks
Hand Release Pushups
Samson
Supinated Bar Hang
Bottom Squat Hold

 

Part 1:
15 Minutes
5 Sets of 3 Close Grip Bench Presses
*Build to something heavy for the day. Shoulder Width Grip.
**20 Banded Pull Aparts after each set.

 

Workout Prep:
3 Rounds
3 Front Squats
3 Strict Pullups/Pullups/C2B
10 Double Unders
*Build to workout weight.

 

Part 2/QuickFit 45:
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/115)
20 Chest to Bar Pull-Ups
50 Double Unders

 

Thursday, July 12

Warmup:
100' Each
Butt Kicks
High Knees
Karaoke
Side Shuffle
Skip
Frankensteins
+
200m Run

 

WOD:
Teams of 2
6 Rounds For Time
200m Run
400m Run
*1 partner works at a time. Alternate after each run.

 

Finisher:
100m Heavy Farmer's Carry (Each Arm)
*Rest 2 minutes between arms.

 

Friday, July 13

Warmup:
2 Minute Bike or Row
+
2 Rounds
10 Cuban Presses
5 Lateral Step-Ups
10 Spidermans
5 Sumo Inch Worms
10 Squat Press Outs

 

Workout Prep:
2-3 Sets
6 Thrusters
6 Power Cleans
6 Box Jump Overs
6 Pullups or Ring Rows
6 Calorie Bike or Row

 

WOD/QuickFit 45:
""Fight Club""
1 Minute At Each
Thrusters (95/65)
Power Cleans (95/65)
Box Jump Overs (24/20)
Pullups
Bike or Row
Rest

 

Saturday, July 14

Warmup:
400m Run
+
2-3 Sets of 5 Reps of each exercise.

 

QuickFit 30:
15 minute AMRAP
10 GT2B
10 Burpees
10 KB Swings
200m Run
*Rest 1 minute after each round.

 

WOD:
Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (75/55)
400m Run (Each)
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (95/65)
400m Run (Each)
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (115/75)
*Break up the reps equally. 1 partner works at a time. Use 2-3 Barbells if needed.