Friday 8/30

Performance and Fitness WOD

Time Trial 

1 mile run

Time trial means we are trying to run this mile as fast as we can!!

Thursday 8/29

Performance and Fitness WOD

Amrap 15

50 air squats

40 T2B

30 push ups

20 ring rows

Wednesday 8/28

Strength

Deadlift 3 x 5

Performance and Fitness WOD

4 RFT - alternate completed rounds with a partner

7 double kettlebell hang clean & jerk

30’ double kettlebell front rack lunge 

7 double kettlebell hang clean & jerk

30’ double kettlebell front rack lunge 

Each partner will compete 4 rounds 

Tuesday 8/27

Performance and Fitness WOD

5 RFT 

20/15 cal row

10 burpee pull ups

Skill

Handstand walks 

Monday 8/26

Strength

Back Squat 3 x 5

Performance WOD

Amrap 10

42 double under

21 deadlift 185/135

15 box jump 24/20

9 power clean 185/135

Fitness WOD

Amrap 10

42 double under

21 deadlift (pick load)

15 box jump 24/20

9 power clean (pick load)

Friday 8/23

Performance and Fitness WOD

For Time

800m run

Rest 2 min

400m run

Rest 1 min

400m run

Rest 1 min

200m run

Rest 30 sec

200m run

Rest 30 sec

200m run

Rest 30 sec

200m run

Thursday 8/22

Strength

Hang power clean

5-5-3-3-3

Performance and Fitness Wod 

Amrap 9

100m run

9 deadlift 95/65

7 hang power clean 95/65

5 front squats 95/65

Wednesday 8/21

Performance WOD

“Angie”

For Time

100 pull ups

100 push ups

100 sit ups

100 squats

Fitness WOD

For Time 

50 pull ups

50 push ups

100 sit ups

100 squats

Tuesday 8/20

Skill Work

Turkish Get Up

Handstand Walk

Performance WOD 

Amrap 10

100 double under

20 thruster 155/105

20 T2B

100 double under

15 thruster

15 T2B

100 double under

10 thruster 

10 T2B

Fitness WOD

Amrap 10

50 double under

20 thruster 115/75

20 T2B

50 double under 

15 thruster 

15 T2B

50 double under

10 thruster 

10 T2B

Monday 8/19

Performance WOD

4 RFT 

20 dumbbell snatch 50/35

400m run

Fitness WOD

4 RFT 

20 dumbbell snatch (pick load)

400m run

Friday 8/16

Performance and Fitness WOD

6 rounds each for time

25/20 cal row

20 wall ball

15 push ups

Thursday 8/15

Partner Amrap 1

Amrap 12

10 dumbbell push press 

10 abmat sit ups

Rest 3 min

Partner Amrap 2

Amrap 12

10 ring rows

10 burpee

Partners will alternate completed rounds back and forth for each Amrap 

Wednesday 8/14

Performance WOD

For Time

75 double unders

50 kettlebell swings 70/53

25 toe to bar

Rest 2 min

25 toe to bar

50 kettlebell swings

75 double unders

Fitness WOD

For Time

75 double unders

50 kettlebell swings (pick load)

25 hanging knee raise

Rest 2 min

25 hanging knee raises

50 kettlebell swings

75 double unders

Tuesday 8/13

Strength

Every 2 min x 5

2 Split Jerk

Performance and Fitness WOD

Pick your machine

20 rounds

30 sec max calorie

30 seconds rest 

Monday 8/12

Performance and Fitness WOD

Emom x 30

1) 150m row

2) strict hspu or hspu or box hspu or push up

3) legless rope climb or rope climb or strict pull up 

Friday 8/9

Strength 

TNG Power clean 

5 x 5

Performance and Fitness WOD

For Time

400m run

30 power cleans 135/95

400m run

20 power cleans 135/95

400m run

10 power cleans 135/95

Thursday 8/8

Performance and Fitness Wod 

Emom x 20

1: row calories 

2: burpee box jump over

3: run

4: Russian twist

Wednesday 8/7

Performance WOD

3 RFT 

50’ dumbbell front walking lunge 50/35

30 chest to bar pull ups

50’ dumbbell front rack walking lunge 50/35

Rest 1 min

Fitness WOD

3 RFT 

50’ dumbbell front walking lunge

30 pull ups

50’ dumbbell front rack walking lunge

Rest 1 min

Tuesday 8/6

Fitness and Performance WOD

5 rounds

Amrap 3

6 dumbbell power clean

12 push ups

24 double unders

Rest 1 min between rounds

Monday 8/5

Performance and Fitness WOD

Back Squat

3 x 10

Shoulder Press

3 x 10

Abmat sit up 

100 reps for time

Tuesday 8/2

Strength

Shoulder Press 3 x 10

Performance WOD

Amrap 12

25 push press 95/65

20 toe to bar

15 bar facing burpee

Fitness WOD

Amrap 12

25 push press 95/65

20 hanging knee raises

15 bar facing burpee