Wednesday 8-1-18

W.O.D.
For Time:
3 Rounds of...
7 Thrusters (75/55) 
7 Pull-ups 
7 Burpees
50/35 Calorie Row
3 Rounds of...
7 Thrusters (75/55) 
7 Pull-ups 
7 Burpees
50/35 Calorie Row
3 Rounds of...
7 Thrusters (75/55) 
7 Pull-ups 
7 Burpees

Tuesday 7-31-18

W.O.D.
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

Accessory
7 Rounds, Not For Time:
35 Unbroken Double-Unders + 30% of Strict Handstand Push-ups

Monday 7-30-18

W.O.D.
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

Friday 7-27-18

W.O.D.
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Accessory
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups
Athlete’s choice of Parallettes or Plates

Thursday 7-26-18

W.O.D.
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (20/14)

7-6-5-4-3-2-1 Deadlifts*

*Deadlifts can be climbing from moderate to heavy or stay at a challenging weight for all 7 rounds

Wednesday 7-25-18

W.O.D.
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

* subs for row
12/10 Calorie Assault Bike
15/12 Calorie Schwinn Bike
15/12 10-Meter Shuttle Runs

Tuesday 7-24-18

W.O.D.
5 Rounds:
5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups

Accessory
Not For Time:
50 GHD Sit-Ups
50 Alternating Pistols

50 GHD Sit-Ups

Monday 7-23-18

Strength
Back Squat
5 Sets of 3

Front Rack Reverse Lunge

3 Sets of 12

W.O.D.
Alternating Tabata x 8 Minutes:
Back Squat (45/35)

Double Unders

Friday 7-20-18

W.O.D.
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Thursday 7-19-18

W.O.D.
AMRAP 15:
1 Rope Climb (5 strict pull-ups)
12 Double Dumbbell Push Press (50/35)
1 Rope Climb (5 strict pull-ups)
100 Meter SandBag Run (50/35)

Accessory
10:00
Handstand walk/hold practice

Wednesday 7-18-18

W.O.D.
For Time:
200 Double Unders
1,500 Meter Row (1 mile bike)
100 Wallballs (20/14)
35/25 Calorie Assault Bike

**subs for assault bike**
50/35 Calorie Schwinn Bike
50/35 10 Meter Shuttle Runs
35/25 Calorie Row

Tuesday 7-17-18

W.O.D.
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Accessory
NFT:
1:00 L-Sit Hold
2:00 Sandbag Hold 100#
:30 L-Sit Hold
1:00 SB Hold 100#
:15 L-Sit Hold

:30 SB Hold 100#

Monday 7-16-18

W.O.D.
Teams of 3
AMRAP 7:
50 Push Press (115/95)
50 Push Press (135/105)
AMRAP Push Press (155/135)

rest 3 minutes

AMRAP 7:
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)"

Friday 7-13-18

W.O.D.
Teams of 2, AMRAP 20:
50/35 Calorie Schwinn Bike
50 Kettlebell Swings (70/53)
50/35 Calorie Schwinn Bike
200 Meter Wreck Bag Run (50/35)

Thursday 7-12-18

Strength
15:00
Overhead Squat
Build to a Heavy Set of 3

W.O.D.
AMRAP 12:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)

16/12 Calorie Row

Strength
10:00 handstand technique work

Wednesday 7-11-18

W.O.D.
“Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs (25 strict pull-ups)
1 Mile Run
100 Burpees

Tuesday 7-10-18

W.O.D.
5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest

Accessory
On the Minute x 12:
Minutes 1-2-3: 20/14 Calories
Minute 4: Rest
Minute 5-6-7: 15/11 Calories
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories

Monday 7-9-18

W.O.D.
For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)

30 Thrusters (95/65)

Friday 7-6-18

Strength
15:00 to find
Squat Snatch
Heavy Single

W.O.D.
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Thursday 7-5-18

W.O.D.
For Time:
50 Clean and Jerks (135/95)

On the Minute – 5 Toes to Bar starting at 0:00

OR if you did Hotshots 19 on 7/4

For Time:
2000 Meter Row
120 Calorie Schwinn Bike

1 Mile Run

Wednesday 7-4-18

W.O.D.
"Hotshots 19"
6 RFT:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups

Run 400 meters"

Tuesday 7-3-18

W.O.D.
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

Monday 7-2-18

Strength
"15:00 to build to:

heavy single Deadlift"

W.O.D.
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders