Monday, 8-7 WOD

Strength:
For Weight
Front Squat
3-3-3-3-3
WOD:
8 Min. AMRAP:
-5 Power Clean, 135/95lb
-10 Wall Ball, 20/14lb to 10/9’
Modify: less wt
50+: 16/10lb, 95/65lb
Competition: 30/20lb, 165/115lb

Endurance: Make it 28 Min. AMRAP, 10 Power Clean, 20 Wall Ball, 500m Row

Sunday, 8-6 WOD

For Time:
20-35-50
-Overhead Squats, 75/55lb
-Toes to Rings
-Sumo Deadlift High Pull, 75/55lb
Modify: less wt, knee raises
Scale: 10-20-30
50+: 55/35lb, knee raises
Competition: 95/65lb
Endurance: Add 400m-600m-800m run to rounds

Time Cap: 35 Min.

Saturday, 8-5 WOD

For Time:
-50 Box Jumps, 24/20”
-40 Double Unders
-10 Burpees
-40 Box Jump
-40 Double Unders
-20 Burpees
-30 Box Jump
-40 Double Unders
-30 Burpees
-20 Box Jump
-40 Double Unders
-40 Burpees
-10 Box Jumps
-40 Double Unders
-50 Burpees
Modify: less ht, single unders x 3
Scale: Start 1/2 of all
50+: 20/18” step ups
Competition: 30/24”

Time Cap:40 Min.

Friday, 8-4 WOD

Strength:
For Weight
Back Squat
3-3-3-3-3
WOD:
10 Min. AMRAP:
-10 Front Rack Lunges, 135/95lb
-10 Handstand Push Ups
Modify: less wt, ab mat or box hspu
50+: 95/65lb, 2 ab mat
Competition: Parellette, 155/105lb

Endurance: 30 Min. AMRAP, Add 750m Row to each round

Thursday, 8-3 WOD

WOD:
3RFT:
-Run 800m
-50 KB Swings, 53/35lb
-50 Push Ups
Modify: less wt, push ups on knees
Scale: 1-2RFT
50+: 35/25lb
Competition: 70/53lb
Endurance: 1 Mile Runs

Time Cap: 35 Min.

Wednesday, 8-2 WOD

Technique: 
8 Min. EMOM @ 75% of 1RM Power Clean
-2 Hang Power Clean
WOD:
With a continuously running clock:
-5 Min. to do 21 Thrusters, 95/65lb and 21 Pull ups
if done in 5 min.
-5 more Min. to do 18 Thrusters, 115/80lb and 18 Pull ups
if done by 10 Min mark
-5 more Min. to do 15 Thrusters, 135/95lb and 15 Pull ups
if done by 15 Min. mark
-5 more Min. to do 12 Thrusters, 155/105lb and 12 Pull ups
if done by 20 Min. mark
-5 more Min. to do 9 Thrusters, 175/120lb
Post reps, or time if completed.
Modify: step down wt. ladder, ex: 75/55-95/65-115/80-135/95, 155/105 but not too light!  You are not all expected to finish the WOD, but to get as far as you are able.  If you can’t do 95/65, then lower the wt.
Scale: Stop after 21/21 and post time
50+: Purple Band, Use wt in example above
Competition: Chest to Bar

Endurance: Set wt. ladder to finish WOD, even if not completed in 5 Min. caps

Tuesday, 8-1 WOD

Strength:
For Weight
Deadlift
3-3-3-3-3
WOD:
For Time:
-Row 50 Cal
-50 GHD Sit Ups
-5 Rope Climb to 15’
-Row 35 Cal
-35 GHD Sit Ups
-3 Rope Climb
-Row 20 Cal
-20 GHD Sit Ups
-1 Rope Climb
Modify: ab mat, climb to 10’ or up/downs x 2
Scale: 25/25/3-20/20/2-10/10/1
50+: Climb to 10’
Competition: Legless
Endurance: Row Double the Cal

Time Cap: 20 Min.

Monday, 7-31 WOD "Elizabeth"- Quiz Day

Technique:
8 Min. EMOM @ 75% of 1RM Power Snatch
-2 Hang Power Snatch
WOD:
“Elizabeth”
For Time:
21-15-9
-Squat Cleans, 135/95lb
-Ring Dips
Modify: less wt, banded or box
Scale: 15-12-9
50+: 115/80lb, purple band

Endurance: Add Burpees at double portion reps

Sunday, 7-30 WOD

3RFT:
-50 Back Extensions
-50 Wall Ball, 20/14lb to 10/9’
*EMOM, do 10 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 1-2RFT
50+: 16/10lb, 20/18” step ups
Competition: 30/20lb, 30/24”
Endurance: Make it 15 Box Jump EMOM
Time Cap: 20 Min.


Saturday, 7-29 "Partner WOD"

“Partner WOD”
For Time:
-1 Person does Active Squat Hold while the other does 100 Squats
-Switch
-1 Person does L-Sit Hold while the other does 80 Sit Ups
-Switch
-1 Person does Plank Hold while the other does 60 Push Ups
-Switch
-1 Person does Chin Over Hold while the other does 40 Pull Ups
*Reps may only be done during hold.  If hold is broken, reps must pause.  
Modify: Ring Row Hold, 6” Hold
Scale: 1/2 Reps
50+: Purple Band
Competition: Handstand Hold/HSPU, Chest to Bar
Endurance: Each group runs 800m after each movement completion
Time Cap: 35 Min.

Friday, 7-28 WOD

4RFT:
-5 Thrusters, 115/80lb
-15 Stiff Leg Dead Lifts, 115/80 (Standing on a 45lb Plate)
-Run 800m
Modify: less wt
Scale: 2-3RFT
50+: 95/65lb
Competition: 135/95lb
Endurance: 6RFT

Time Cap: 35 Min.

Thursday, 7-27 (aka Julie's Birthday) WOD

8 Min. EMOM @ 75% of 1RM
-2 Split Jerk
Rest 4 Min
8 Min. EMOM @ 75% of 1RM
-2 Push Press
Rest 4 Min
8 Min. EMOM @ 75% of 1RM
-2 Shoulder Press
Rest 4 Min
2 Min. AMRAP
-Burpees

Wednesday, 7-26 WOD

10RFT:
-5 Overhead Squats, 95/65lb
-10 GHD Sit Ups
-20 Double Unders
Modify: less wt, ab mat, single unders x 3
Scale: 6RFT
50+: 75/55lb
Competition: 135/95lb
Endurance: Add row/run 200m per round
Time Cap: 30 Min.

Tuesday, 7-25 WOD "Nate"

8 Min. EMOM @ 75% of 1RM Full Clean
-1 Clean Pull + 1 Hang Power Clean + 1 Front Squat
WOD:
“Nate”
20 Min. AMRAP:
-2 Muscle Ups
-4 Handstand Push Ups
-8 KB Swings, 70/53lb
Modify: less wt, ab mat or box hspu, banded/bar, seated, or jumping MUs
Scale: 12 Min. AMRAP
50+: Blue Band Bar MUs, 53/35lb KB, 2 ab mat

Endurance: 30 Min. AMRAP

Monday, 7-24 WOD

8 Min. EMOM @ 75% of 1RM Full Snatch
-1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat
WOD:
For Time:
-Row 500m
-20 Overhead Walking Lunges, 95/65lb
-20 Ring Dips
-50 Wall Ball, 20/14lb to 10/9’
Modify: less wt, banded
Scale: 1/2 of all
50+: 75/55lb, Purple band, 16/10lb
Competition: 115/80lb, 30/20lb
Endurance: 3RFT

Time Cap: 18 Min.

Sunday, 7-23 WOD

6RFT:
-10 KB Swings, 70/53lb
-100’ Sled Push, 160/115lb
-10 Push Press, 115/80lb
Modify: less wt, 
Scale: 3-4RFT
50+: 135/90lb, 53/35lb, 95/65lb
Competition: 180/135lb sled, 135/95lb PP
Endurance: 9RFT

Time Cap: 35 Min.

Saturday, 7-22 WOD

8 Min. EMOM @ 75% of 1RM
-3 Deadlift
WOD:
8 Min. AMRAP:
-2 Box Jump, 24/20”
-2 Toes To Bar
-4 Box Jump
-4 T2B
-6 Box Jump
-6 T2B
Etc.
Modify: less ht, knee raises
50+: 20/18” step ups, knee raises
Competition: 30/24”

Endurance: Add Row of equal Calories to sum of other movements, and make it a 20 Min. AMRAP

Friday, 7-21 WOD

8 Min. EMOM @ 75% of 1RM
-2 Back Squat
Rest 4 Min.
8 Min. EMOM @ 75% of 1RM
-2 Front Squat
Rest 4 Min.
8 Min. EMOM @ 75% of 1RM
-2 Overhead Squat
Rest 4 Min.
2 Min. AMRAP
-Rope Climb to 15’
Modify: Climb to 10’ or Up/Downs

50+: Climb to 10’

Thursday, 7-20 WOD

For Time:
-Run 800m
-5 Muscle Ups
-50 Double Unders
-Run 600m
-4 Muscle Ups
-40 Double Unders
-Run 400m
-3 Muscle Ups
-30 Double Unders
-Run 200m
-2 Muscle Ups
-20 Double Unders
-Run 100m
-1 Muscle Up
-10 Double Unders
Modify: Ring Dips x 3, Single Unders x 3, Row M/M
Scale: Start @ Run 600m or 400m
50+: Ring Dips x 2
Competition: Vested, 20/14lb
Endurance: Double the runs

Time Cap: 35 Min.

Wednesday, 7-19 WOD

8 Min. EMOM @ 75% of 1RM
-1 Hang Squat Snatch
WOD:
For Time:
-Row 500m
-50 Jumping Lunges
-50 Wall Ball, 20/14lb to 10/9’
-50 Hip Extensions
-50 Burpees
Modify: less wt
Scale: 25 of each
50+: 16/10lb
Competition: 30/20lb
Endurance: 100 of each, with a row of 1k

Time Cap: 25 Min.

Tuesday, 7-18 "DT"

“DT”
5RFT:
-12 Deadlift
-9 HangPower Cleans
-6 Shoulder to Overhead
Rx: 155/105lb
40+: 135/95lb
50+: 115/80lb
60+: 95/65lb
Comp: 185/125lb
Modify: less wt

Endurance: 10RFT

Monday, 7-17 WOD

For Time:
21-15-9
-Handstand Push Ups
-Pull Ups
-Thrusters, 95/65lb
-Sumo Deadlift High Pull, 95/65lb
Modify: less wt, banded, ab mat/box hspu
Scale: 12-9-6 or 9-6-3
50+: 2 Ab Mat, Purple Band, 75/55lb
Competition: Strict HSPU, Strict Pull Ups, 115/80lb
Endurance: 27-21-15-9

Time Cap: 30 Min.

Sunday, 7-16 WOD

WOD:
7RFT:
-3 Overhead Squats, 95/65lb
-6 Front Squats, 95/65lb
-9 Kettlebell Swings, 70/53lb
-12 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 3-5RFT
50+: 75/55lb, 53/35lb, 20/18” step ups
Competition: 115/80lb, 30/24”
Endurance: 10RFT

Time Cap: 30 Min.

Saturday, 7-15 WOD

5RFT:
-3 Rope Climb to 15’
-15 GHD Sit Ups
-20 Burpees
Modify: ab mat, up/downs x 2 or climb to 10’ x 1
Scale: 2-3RFT
50+: Climb to 10’
Competition: Vested, 20/14lb
Endurance: Add a 400m Run to each round

Time Cap: 25 Min.

Friday, 7-14 "Isabel"

For Time:
-5 Sets of 250m Row
Do 1 Set every 4 Min.
Post Fastest and Slowest
WOD: 
“Isabel”
-30 Snatches (Power or Squat), 135/95lb
Modify: less wt
50+: 95/65lb
Competition: 155/105lb

Endurance: Finish and row 3k.

Thursday 7-13 WOD

WOD:
4RFT:
-10 Handstand Push Ups
-50 Air Squats
-Run 400m
Modify: Ab Mat or box HSPU
Scale: 2-3RFT
50+: 2 Ab Mats
Competition: Strict HSPU
Endurance: 5RFT-Running 800s

Time Cap: 25 Min.

Wednesday, 7-12 WOD

Strength:
For Wt.
Bench Press
1-1-1-1-1
WOD:
For Time:
-21 Thrusters, 95/65lb, Masters 85/55lb
-21 Pull Ups, Masters Purple Band
-Rest 3 Min.
-15 Thrusters, 115/80lb, Masters 95/65lb
-15 Chest to Bar Pull Ups, Masters Regular with Red Band
-Rest 3 Min.
-9 Thrusters, 135/95lb, Masters 105/75lb
-9 Bar Muscle Ups, Masters Regular Pull Ups
Modify: Set wt. and assistance as needed to rise according to ability
Endurance: Set the same standards but add a 27 set with easier standards

Time Cap: 25 Min.

Tuesday, 7-11 WOD

For Wt.
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

*Rest as needed between sets

Monday, 7-10 WOD

8 Min. EMOM 
-2 Deadlift @ 75% of 1RM
Rest 5 Min.
8 Min. EMOM
-2 Full Cleans @ 75% of 1RM
Rest 5 Min.
8 Min EMOM 
-2 Full Snatch @ 75% of 1RM
Rest 3 Min. 
As Many Reps as Possible in 2 Min.
-Double Unders
Post Reps

Modify: Single Unders

Sunday, 7/9 WOD

2 Rounds For Reps:
-1 Min. Max Reps Back Squat, 185/125lb
-Rest 1 Min.
-Max Ring Dips
-Rest 1 Min.
-1 Min Max Reps Front Squat, 135/95lb
-Rest 1 Min.
-1 Min. Max Push Ups
-Rest 1 Min.
Modify: less wt
Scale: 1 Round
50+: BS 135/95lb, FS 95/65lb
Competition: BS 225/145lb, FS 185/125lb
Endurance: 3 Rounds

Saturday, 7/8 Partner WOD

Partner WOD
Together, do:
-100 Wall Ball, 20/14 to 10/9’
-100 KB Swings, 53/35lg
-100 Box Jumps, 24/20”
-100 Pull Ups
*Each partner switches from work to rest on the minute, after both do 4 Burpees (on the minute).
Modify: less wt, less ht, banded/jumping
Scale: 1/2 of all
50+: 16/10lb, 35/25lb, 20/18” step ups, purple band
Competition: 30/20lb, 70/53lb, 30/24”, Chest to Bar
Endurance: Double
Cap: 35 Min.


Friday, 7/7 WOD "Tabata Something Different"

Tabata Something Different
Tabata Format:
-Push Press, 75/55lb
-Hanging Power Cleans, 75/55lb
-Knee Raises
-Lunges
Modify: less wt, lying leg raises
Scale: 5 rounds of each
50+: 65/45lb
Competition: 95/65lb, Toes to Rings, Front Rack Lunges 75/55lb
Endurance: 12 Rounds of each

*Quiz Day

Thursday, 7/6 WOD

4RFT:
-10 Deadlifts, 225/145lb
-50 Double Unders
-Run 800m
Modify: less wt, single unders x 3
Scale: 2RFT
50+: 185/125lb
Competition: 275/185lb
Endurance: 6RFT but reduce Deadlifts to 7

Time Cap: 40 Min.

Wednesday, 7/5 WOD

For Time:
-Row 500m
-10 Thrusters, 115/80lb
-10 Overhead Squats, 115/80lb
-20 GHD Sit Ups
-Row 500m
-10 Thrusters, 115/80lb
-10 Overhead Squats, 115/80lb
-20 GHD Sit Ups
-Row 500m
-10 Thrusters, 115/80lb
-10 Overhead Squats, 115/80lb
-20 GHD Sit Ups
Modify: less wt
Scale: 1-2 Rounds
50+: 95/65lb
Competition: 135/95lb
Endurance: Row 1000s

Time Cap: 30 Min.