Ashley B

Friday July 28

Warm Up-
4 Rounds- 25sec Hollow Hold 15sec Rest
3min to complete 400m Run w/ MB
4 Rounds- 25sec Hollow Hold 15sec Rest


WOD-
As Indv Or Teams of 2:

25min AYCE:
50 Wall Balls 20/14 to 10ft
50 Dubs/FR/100 Singles
40 Box Jumps 24/20
40 Toes to Bar
30 CTB Pull Ups
30 Burpees
20 Cleans (any style) 145/100
20 Jerks (any style) 145/100
10 Snatch (any style) 145/100
10 Ring Muscle Ups (Mod: 15 Ring Rows + 15 Ring Dips)




Ashley B

Thursday July 27

Warm Up-
3 Rounds
:30 HS Hold
:30 HH Squat Clean
:30 Run 100m
-10sec rest btwn movements-


 

Pick 1:

Strength-
8min- Find HS Strict Press
-3min to drop to 75%-
8 Rounds Inverse Tabata (10sec On, 20sec Rest)
Strict Press @ 75% of HS

Endurance-
15min AYCE:
4 Strict (deficit) HSPU or DB Strict Press (Heavy)
8 Stall Bar TTB or Strict TTB/Leg Lift
12 Box Jumps


 

WOD-
For Time *13min cap*
10-8-6-4-2
Squat Clean 135/95 (+175/115 -115/75)
200m Run


Ashley B

Wednesday July 26

Warm Up-
3 Rounds:
20sec Sit Ups
20sec Low Plank
20sec Flutter Kicks
20sec Side Plank
20sec Toe Touches
20sec Side Plank
-1min REST-


WOD (27min)-

7min AYCE:
7 Rounds of "The Chief" 115/85 (+135/95, -95/65)
Max Dubs/FR in remaining time

3min REST

7min AYCE:
6 Rounds of "The Chief" 135/95 (+155/105, -115/85)
Max Dubs/FR in remaining time

3min REST

7min AYCE:
5 Rounds of "The Chief" 155/105 (+185/125, -135/95)
Max Dubs/FR in remaining time

"The Chief"= 3 Power Cleans, 6 Push Ups, 9 Air Squats

Ashley B

Tuesday July 25

Warm Up-
3 rounds:
:20 HH Muscle Snatch
:20 Snatch Drop
:20 Front Squat
:20 Press
:20 REST

Pick 1-
Barbell:
5min to warm up to weight
EMOM x 10:
3 Power Snatch @ 75% of 1RM Snatch
**If you can keep it power but can't get 3, drop reps not weight- if you start squatting drop weight to keep it power**

Endurance:
5 Rounds-
1min: 150m Run (+200m)
1min: 25 KBS 55/35 (+ 20 @ 70/55)
1min: 50 Dubs/FR/75 Singles

WOD-
9min AYCE:
3 Ring Muscle Ups or 6 Ring Dips
9 Front Squats 135/95 (+ 155/105, - 115/75)

Ashley B

Tuesday July 25

Warm Up-
3 rounds:
:20 HH Muscle Snatch
:20 Snatch Drop
:20 Front Squat
:20 Press
:20 REST

Pick 1-
Barbell:
5min to warm up to weight
EMOM x 10:
3 Power Snatch @ 75% of 1RM Snatch
**If you can keep it power but can't get 3, drop reps not weight- if you start squatting drop weight to keep it power**

Endurance:
5 Rounds-
1min: 150m Run (+200m)
1min: 25 KBS 55/35 (+ 20 @ 70/55)
1min: 50 Dubs/FR/75 Singles

WOD-
9min AYCE:
3 Ring Muscle Ups or 6 Ring Dips
9 Front Squats 135/95 (+ 155/105, - 115/75)

Ashley B

Monday July 24

Warm Up-
400m Jog
50-35-20 Sit Ups
25-17-10 Good Morning

WOD-
For Time *30min cap*
21-15-9 DB Snatch (Alt) 50/35 (+60/45)
400m-200m-100m Run
Directly into:
21-15-9
Burpee Box Jump Over 24/20
Pull Ups (+CTB)

Ashley B

Saturday July 22

Warm Up-
Round Robin teams of 2 (10min cap)
Push Up (High Plank @ 7)
Air Squat (Mid Squat @ 7)

WOD-
26min  AYCE:
50 Box Jumps 24/20
25 Power Snatch 95/65
50 Sit Ups
25 Push Press 95/65

***Every 2min: 100m Run***

Teams of 2: Split reps as needed, use heavier weight if you want

Ashley B

Friday July 21

Warm Up-
6 Rounds:
:30 Shuttle Sprints/Bear Crawls
:15 transition
:30 100m Run
:15 transition

WOD-
For Time *35min cap*
600m Run
2 Rounds of DB "DT" 50/35
600m Run
2 Rounds of DB "DT"
600m Run
2 Rounds of DB "DT"
600m Run
**DB Weight is to be seen as "round about" weight- use what is available per class depending on level scale up slightly if needed**

DT=
12 Deadlifts
9 Hang Power Clean
6 S2OH

**Teams of 2:
Run Together
4 rounds of DB "DT" alternating in complete rounds

Ashley B

Thursday July 20

Warm Up-
BB:
3x 3position pwr clean
3 pause FS + 3 FS

3x3 position squat clean
5 Jerk Dips + 5 Jerks 

End:
3x
20  Walking Lunges
20 V Ups


Pick 1:
Barbell:
18 min to Work to HS Clean & Jerk
**If you find HS early drop down to 75-80% and work on speed under the bar**

Endurance:
7 Rounds:
1min: Row/Bike for Cal or Box Jumps **No Step Ups**
-20sec Transition-
1min: Low Plank Hold
-20sec Transition-

WOD-
8min Ladder
3-6-9-12-15...
Thrusters 95/65
TTB (MB V Up)

Ashley B

Wednesday July 19

Warm Up-
4 Rounds (alt)
:20 Air Squat-Push Up-Sit Up-Pull Up/Ring Row
-20sec rest-
:20 Bottom of Squat-High Plank-Hollow-Rig/Ring Hang
-20sec rest-

WOD-
Pick your poison:

A: For Time *30min cap*
1 Mile Run
150 Dubs/300 Singles
10 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)

B: For Time *30min cap*
300 Dubs/600 Singles
1 Mile Run
100 Wall Balls (20# to 12ft/14# to 10ft)

Extra Credit Midline:
8 Rounds:
25sec Hollow Hold
15sec Rest

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