July 25, 2018

Wam up 

Coach Led

Strength / Skill

Dead lifts 

5 x 3 @ 70% with 3/x/1

Workout 

EMOM as long as possible

5 thrusters

5 box jumps

3 burpees 

July 24, 2018

Warm up 

Wodify 

Strength / Skill

Push press 

Build a heavy double

-10% for 2x2

Workout 

12-9-6-9-12 

Hand stand push ups

30 double unders in between each cluster 

July 23, 2018

Warm up 

“WODIFY”

Strength / Skill

Back Squat

5/3/x/1 @70% 5x3

Workout 

5 bar muscle ups 

10 ground to overhead 

15 burpees over the bar 

3 rounds for time 

July 20, 2018

Warm up 

Coach Led 

Strength / Skill

Build a 1 rep max Jerk from the rack 

then... drop 20# and perform 5 singles rest 90 s b/t sets

Workout of the day 

3 wall walks 

5 clusters 

7 hand stand push ups 

10 min amrap

July 18, 2018

Warm up 

Coach Led 

Strength / Skill

power snatch + overhead squats 

2+4 

Build a heavy set 

Workout of the day 

10 ctbpu 
15 wall balls 
20 s2o 95/65#
3 rft

July 17, 2018

Warm up 

Coach Led 

Strength / Skill

Dead lift 

5 x 3 @ 80% 

Workout 

10 tng @ 135/85#
rest 1 min 
10 tng @ 185/105#
rest 1 min 
10 tng @ 205/125#
rest 1 min 
10 tng 225/135#
you have 8 min to complete ladder. All sets must be touch and go

July 13, 2018

Warm up 

Coach Led

Strength/Skill

1.1.1 pc+fs+jerk 

for 12 min perform 1 set every 90 s climb if you want or stay at manageable weight 

Workout of the day 

2 ps 

2 ohs 

4 burpee over bar 

8 pull ups 

12 min AMRAP

July 9, 2018

Warm up 

Coach led 

Strength / Skill

2 x 4’s ( 2 FS + 4 bs)

Work up to 65-70% of your FS 

Do 8 sets at that %

 *rest 90 s b/t sets 

Workout 

18-14-12-10-12-14-18

Ground 2 overhead 

Burpees over the barbell

For time with a 12 min cap

July 4, 2018

Warm up 

Coach Led 

Workout 

Come in and see 

Happy 4th everyone 

July 2, 2018

Warm up 

Coach Led

Strength 

Back Squats 

60% for 5 x 2 sets 

Then build a heavy 3 rep max 

Workout of the day 

5 dl 

20 wbs 

5 spus 

3rft 

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