Tank top Tuesday 8-1-17

/in /by

Strength

DL

8-8-8-8-8

Regular grip and must be touch and go. 

WOD

10-8-6-4-2

Clean and Jerks (135/95)

Burpee Box Jump overs

Then, 150 DU’s

Cashout– handstand practice

Motivational Monday 7-31-17

/in /by

Strength

Front Squats

5-5-5-5-5

WOD

12min AMRAP of, 

Ascending Ladder by 3 of…

Pull-ups

HRPUS

Air Squats

(RX= 20# weighted vest male 14# weighted vest female)

Cashout– strict straight leg raises

Fist pump Friday 7-28-17

/in /by

Strength

10:00min EMOM

3 Hang Power Clean + 2 Jerks

Increase weight every 3min, minute 10, go heavy set possible. 
WOD

4 min of….

100m shuttle sprint

7 Squat Snatches (135/85)

ME WB (20/14)

Rest 3min
4 min of 100m shuttle sprint

6 Squat Snatches (135/85)

ME KBS (53/35)

Rest 3min
4min of 100m shuttle sprint

5 Squat Snatches (135/85)

ME Slam balls (20/10)

Measure= total reps of WB+KBS+Slam balls

Thirsty Thursday 7-27-17

/in /by

Skill 

Pull-ups

5-3-1-1-1…

T2B- Complex when done

WOD

6-9-12-9-6

DL (225/155)

T2B 

Then, run 200m plate run (45/25)

Cashout– Practice Ring MU (Kipling, hips to rings, jumping)

WestCoast Wednesday 7-26-17

/in /by

Strength

Back Squat

5-3-1-1-1…

WOD 

8 RFT

3 Power Cleans (185/115)

15 DU’s

10 Air Squats

10 sit-ups 

 *5 Burpees every 3min during the WOD

Cashout– 20 Strict Knees to Elbows

Terrific Tuesday 7-25-17

/in /by

Strength

Bench Press

Warm-up set, then

8-5-1-1-5-8

Total volume following rep scheme is measure.

WOD 

3RFT

Run 400m

30 DB Snatches (50/35) alternating

20 Pull-ups

Cashout– weighted dips 5-5-5-5

Motivational Monday 7-24-17

/in /by

Strength

Cleans (squat cleans)

3-2-1-1-1…

Find Heavy 1RM

WOD

10-9-8-7-6-5-4-3-2-1

OHS (95/65)

Box Jumps (24/20)

Burpees

Cashout– 2 min planks 

Freaky Friday 7-21-17

/in /by

Strength

Push Jerk

5-3-1-1-1…

20min to establish 

WOD

12min AMRAP

4 Hang Power Cleans (155/105)

6 S2OH (155/105)

8 C2B pull-ups 

10 WB (20/14)

Cashout– 1min ME Bar MU’s 

Turn up Thursday 7-20-17

/in /by

SKill

1000m row for Time 

WOD

“Deck of Doom”

Reverse Lunge

Supermans

SDHP (95/65)

Sit-ups

We wear pink Wednesday 7-19-17

/in /by

Strength

BS

3-3-3-3-3

WOD

14.1 Open Workout

10:00min AMRAP

15 Power Snatches (75/55)

30 DU’s

Cashout– 400m run, rest 1 min, Run 400m