(240) 317-5303

Monday 8/3

Skill/Strength

Front Squat

EMOM 10min

Build to a 1rep max

WOD

On the 4:00 x5

50′ DBx2 front rack lunges (35/25)

200m run

6 hspu

9 DL (185/115)

L2 (25/20) (135/95)

L1 (20/17.5) (115/75)

Saturday 8/1

WOD

For time

800m run

15-12-9

Front squat (95/65)

Chest to bar

800 run

15-12-9

Thruster (95/65)

Pull up 

800m run

L2 (75/55)

L1 (45/35)

Friday 7/31

Skill/Strength

Back Squat

3@ 106% 10 rep

6@ 99% 10 rep

12@ 91% 10 rep

WOD

30-20-10

Power snatch (95/65)

Handstand push ups

L2 (75/55)

L1 (45/35)

Thursday 7/30

WOD

For time

3 rounds

7 deadlifts

7 toes to bar

7 push press

700m row

3 rounds

7 deadlifts

7 toes to bar

7 push press

700m row

3 rounds

7 deadlifts

7 toes to bar

7 push press

RX (95/65)

L2 (75/55) hang knee raises

L1 (45/35) toes to rig

Wednesday 7/29

AMRAP 5

600m run

1 round of CINDY

Max squat cleans (115/85)

Rest 5min

AMRAP 5

400m run

2 rounds of CINDY

Max squat cleans (135/95)

Rest 5min

AMRAP 5

200m run

3 rounds of CINDY

Max squat cleans (155/105)

L2: (75/55) (95/65) (115/85)

L1: (45/35) (75/55) (95/65)

Tuesday 7/28

Skill/Strength

12min

Build to a heavy

2 push press + 3 push jerk

WOD

15-12-9

Push press (115/85)

DB box step overs (50/35) (24/20)

Into

15-12-9

Push jerk (115/85)

Box jump overs

L2 (95/65) (35/25)

L1 (75/55) (25/20)

Monday 7/27

Skill/Strength

Front Squat

On the 2:30

10-8-6-4-2

*add 5-10lbs from last week

WOD

2k row for time

Saturday 7/25

WOD

Every 4min x7

400m Run

8 toes to bar

L2 hang knee raises

L1 toes to rig

Friday 7/24

Skill/Strength

Back Squat

3@ 103% 10 rep

6@ 96% 10 rep

12@ 88% 10 rep

WOD

“DT”

5 rounds for time

12 deadlift

9 hang power cleans

6 push jerks

RX (155/105)

L2 (115/85)

L1 (95/65)

Time cap: 12min

Thursday 7/23

WOD

For Time

45/30 cal row

10 pistols

30/24 cal row

10 pistols

15/12 cal row

10 pistols

15/12 cal row

10 pistols

15/12 cal row

10 pistols

L2 pistols to target

L1 assisted pistols