Sunday, 9-2 WOD

For Time:
10-9-8-7-6-5-4-3-2-1
-Front Rack Lunges, 135/95lb
-Deadlift, 225/145lb
-Handstand Push Ups
Modify: Less Wt, Ab Mat/Box/Shoulder Tap x 2
Scale: Start @ 8 or 7
50+: 1 25lb Plate + 1 Ab Mat, 95/65lb, 185/125lb
Competition: 6” Parrellette, 155/105lb, 275/185lb
Endurance: Start @ 12s
Time Cap: 25 Min.

Saturday, 9-1 WOD

Partner WOD:
Each Partner Must Complete and After, Switch:
Partner A Does 50 Box Jump, 24/20” While
Partner B Does 25 Power Cleans, 115/80lb
Switch
Partner A Does 50 Push Ups While
Partner B Does 100 Air Squats
Switch
Modify: Less Ht, Less Wt
Scale: 30/15 and 30/50
50+: 20/18” Step Ups
Competition: 155/105lb, 30/24”
Endurance: 2 RFT
Time Cap: 20 Min.
Cash Out: Walk/Run 1 Mile

Friday, 8/31 WOD

Strength:
For Wt.
Overhead Squat
4-4-4-4-4
WOD:
7RFT:
-10 Pull Ups
-10 GHD Sit Ups
-25 Double Unders
Modify: Banded/Jumping/Ring Rows, Ab Mat, Single Unders x 3
Scale: 3-5RFT
50+: Purple Band
Competition: Chest to Bar
Endurance: Add 15 Burpees Between GHD and DU
Time Cap: 20 Min.

Thursday; 8/30 WOD

Technique:
5 Rounds of 3 Full Snatch
at 70% of 1RM.  Do a round every 90 Seconds.
WOD:
5-2 Minute Rounds of:
-10 Thrusters, 95/65lb
-Row 200m
-Max-rep Thrusters
*Rest 3 Minutes Between Each Round
Modify: Less wt, Less Row or Qualifying Thrusters
Scale: 3 Rounds
50+: 75/55lb
Competition: 115/80lb
Endurance: 10 Rounds :-)

Wednesday, 8/29 WOD

Strength:
Back Squat 75% of 1RM, Every 90 Sec.
4-4-4-4-4
WOD:
5RFT:
-10 Around Body Right
-10 Around Body Left
-10 Switchouts
-10 Push Jerk Right
-10 Push Jerk Left
-10 Switchouts
-10 Goblet Squats
Rx: 53/35lb Kettlebell
Modify: Less wt.
Scale: 2-4RFT
50+: 35/25lb
Competition: 70/53lb
Endurance: 8RFT, But Start With a 1 Mile Run and Finish With a 1 Mile Run
Time Cap: 25 Min.

Tuesday, 8/28 WOD

Strength:
Deadlift 75% of 1RM, Every 90 Sec.
4-4-4-4-4
WOD:
For Time:
-40 WallBall, 20/14lb  to 10/9’
-40 Russian Twists, 20/14lb
-4 Rope Climb to 15’
-30 WB
-30 RT
-3 Rope Climb
-20 WB
-20 RT
-2 Rope Climb
-10 WB
-10 RT
-1 Rope Climb
Modify: Less wt, Climb to 10’ or Up/Downs x 2
Scale: Start @ 30s
50+: 16/10lb, Climb to 10’
Competition: 30/20lb
Endurance: Add 50/5 Round
Time Cap: 20 Min.

Monday, 8-27 WOD

Technique:
5 Rounds of 3 Full Clean and Split Jerk
at 70% of 1RM.  Do a round every 2 Min.
WOD:
5-2 Minute Rounds of:
-10 Burpees
-Run 200m
-Max Burpees
*Rest 3 Minutes Between Each Round
Modify: Run 100m, Less Qualifying Burpees
Scale: 3 Rounds
Competition: Vested, 20/14lb
Endurance: 10 Rounds :-)

Sunday, 8-26 WOD

5RFT:
-4RFT
-8 Bench Press, 135/75lb
-12 Pull Ups
-16 Stiff Leg Dead Lifts, 135/75lb
-32 Sit Ups
Modify: Less wt, Banded/jumping/ring rows
Scale: 2-3RFT
50+: 115/55lb
Competition: 165/95lb, chest to bar
Endurance: Add 40 Cal Row to end of each Round.
Time Cap: 25 Min.

Saturday, 8-25 WOD

Partner WOD:
For Time:
-200m Walking Lunges Together
-Split 400 Double Unders
-Split 100 Ring Dips
Modify: 1000 Single Unders, Banded
Scale: 1/2
50+: Purple Band
Competition: Vested, 20/14lb
Endurance: Finish with a 1 Mile Run Together
Time Cap: 30 Min.

Friday, 8-24 WOD

Strength:
For Wt.
Overhead Squat
5-5-5-5-5
WOD:
7RFT:
-6 Power Snatch, 95/65lb
-18 Push Ups
Modify: Less wt
Scale: 3-5RFT
50+: 75/55ln
Competition: 135/95lb
Rx+: 115/80lb
Endurance: Add 12 Box Jump per round, between PS and PUs
Time Cap: 25 Min.

Thusday, 8-23 WOD

Strength:
Back Squat 70% of 1RM, Every 2 Min.
5-5-5-5-5
WOD:
6 Rounds for Shoulder to Overhead:
You have 2/2.5 Min to Row 250m and then max Shoulder to Overhead, 95/65lb.
Modify: Less wt.
Scale: 2-4 Rounds
50+: 75/55lb
Competition: 115/80lb
Endurance: 12 Rounds

Wednesday, 8-22 WOD "Nasty Girls"

Strength:
Deadlift 70% of 1RM, Every 2 Min.
WOD:
“Nasty Girls”
3RFT:
-50 Air Squats
-7 Ring Muscle Ups
-10 Hang Power Cleans, 135/95lb
Modify: Bar Muscle Ups/15 Pull Ups/Banded/Jumping/Ring Rows, Less wt
Scale: 1-2RFT
50+: 15 Pull Ups, 95/65lb
Competition: Strict MUs, 155/105lb
Endurance: Run 1000m Each Round

Tuesday, 8-21 WOD

WOD:
For Time:
-Run 100m
-5 Handstand Push Ups
-10 Russian KB Swings, 70/53lb
-Run 200m
-10 HSPU
-15 KB
-Run 400m
-15 HSPU
-20 KB
-Run 800m
-20 HSPU
-25 KB
-Run 1 Mile
-25 HSPU
-30 KB
Modify: Less wt, Box/ab mat/shoulder tap x 2
Scale: Stop @20 KB or 25KB
50+: 53/35lb, 25lb plate + 1 ab mat
Competition: Sandbag Runs, 25/40lb, HS Walk instead of PUs: 8’, 16’, 24’, 32’, 40’
Endurance: Double the Runs
Time Cap: 40 Min.

Monday, 8-20 WOD Max TGU

Technique/Strength:
For wt.
Barbell Turkish Get Up
Right 1RM/Left 1RM
WOD:
For Time:
-50 GHD Sit Ups
-50 Box Jumps, 24/20”
-50 Wall Ball, 20/14lb to 10/9’
-50 Sumo Deadlift High Pull, 75/55lb
Modify: Ab Mat, Less ht, Less wt
Scale: 20-30 of Each
50+: 20/18” Step Ups, 16/10lb, 55/35lb
Competition: 30/24”, 30/20lb, 95/65lb
Endurance: 100s
Time Cap: 20 Min.

Sunday, 8-19 WOD

5RFT:
-Row 25 Cal
-50 Doubleunders
-100’ Sled Push, 160/115lb
Modify: Single Unders x 3, less wt
Scale: 2-4RFT
50+: 135/90lb
Competition: 180/135lb
Endurance: 7RFT
Time Cap: 35lb

Saturday, 8-18 WOD

Partner WOD:
Splitting The Reps Evenly, For Time Do:
4RFT:
-Partner Carry Around Building
-20 Hang Power Cleans, 135/95lb
-20 Front Squats, 135/95lb
-20 Push Jerks, 135/95lb
*1st and 3rd Round Fireman’s Carry, 2nd and 4th Rounds Piggyback.
Modify: Both Run Carrying Med Balls, 30/20lb, Less wt
Scale: 2-3RFT
50+: Both Carry Med Balls During Run, 30/20lb, 95/65lb
Competition: 165/115lb
Endurance: 2x Around Building Each Round, and go 5RFT
Time Cap: 35 Min.

Friday, 8-17 WOD

WOD:
4RFT:
-Run 800m
-12 Handstand Push Ups
-12 Overhead Squats, 95/65lb
Modify: Ab Mat/Box/Shoulder Taps, Less wt
Scale: 1/2 Distance and Reps
50+: 1 25lb Plate + Ab Mat, 75/55lb
Competition: 6” Deficit, 135/95lb
Endurance: 6RFT
Time Cap: 35 Min.

Thursday, 8-16 WOD

For Time:
-40 Back Rack Box Step Ups, 45/35lb
-15 Toes Through Rings
-10 Wall Ball, 20/14lb to 10/9’
-30 Step Ups
-15 TTR
-20 WB
-20 step Ups
-15 TTR
-30 WB
-10 Step Ups
-15 TTR
-40 WB
Modify: Less wt, Knee Raises
Scale: 1/2 Reps
50+: 35/25lb, 16/10lb
Competition: 65/45lb, 30/20lb
Endurance: Same set up, but from 50 to 10
Time Cap: 30 Min.

Wednesday, 8-15 WOD Snatch 1RM and "Donkey Kong"

Technique/Strength:
For Weight
Snatch 1RM
WOD:
“Donkey Kong”
For Time:
21-15-9
-Burpees
-Kettlebell Swings, 53/35lb
-Box Jumps, 24/20”
Modify: Less wt, Less ht
Scale: 15-12-9
50+: 35/25lb, 20/18” Step Ups
Competition: 70/53lb, 30/24”
Endurance: 21-18-15-12-9-6-3

Tuesday, 8-14 WOD "Tabata This"

“Tabata This”
8 Rounds of Tabata:
Pull Ups
Push Ups
Sit Ups
Squats
*20 Seconds working, 10 Seconds Rest
All 8 Rounds to be done before advancing to next movements
Modify: Banded/Jumping/Ring Rows, On Knees
Scale: 5 Rounds of Each
50+: Purple Band
Endurance: Add Row for Cal, and 30’ Shuttle Run

Monday, 8-13 WOD Clean and Jerk Max

Technique/Strength:
For Wt.
Clean and Jerk 1RM
WOD:
10 Min. AMRAP:
-2 Rope Climb 15’
-7 Thrusters, 95/65lb
Modify: Climb to 10’/Up downs x 2, less wt
Scale: 6 Min. AMRAP
50+: Climb to 10’, 75/55lb
Endurance: Double Number of Reps, Add 500m Row and go 25 Min.

Sunday, 8-12 WOD

WOD:
For Time:
-75 Russian Kettlebell Swings, 53/35lb
-75 Push Press, 95/65lb
-75 Front Squats, 95/65lb
-75 Burpees
Modify: Less wt
Scale: 20-50 of Each
50+: 35/25lb, 75/55lb
Competition: 70/53lb, 115/80lb, Bar Facing Burpees
Endurance: 100s, Bar Facing Burpees
Time Cap: 35 Min.

Saturday, 8-11 WOD

WOD:
For Time:
-5 Deadlift, 225/145lb
-5 Ring Dips
-2 Alternating Med Ball Turkish Get Ups, 20/14lb
-10 Deadlift
-10 Ring Dips
-4 Turkish Get Ups
-15 Deadlift
-15 Ring Dips
-6 Turkish Get Ups
-20 Deadlift
-20 Ring Dips
-8 Turkish Get Ups
Modify: Less wt, Banded or Box
Scale: Skip the last round
50+: 185/125lb, 16/10lb, Purple Band
Competition: 275/185lb, 30/20lb
Endurance: Add 400m, 800m, 1200m, 1 Mile Run to rounds
Time Cap: 25 Min.

Friday, 8-10 WOD

WOD A.
5 Min. AMRAP:
-15 GHD Sit Ups
-15 Back Extensions
Rest 5 Min.
WOD B.
10 Min. AMRAP:
-Row 500m
-10 Thrusters, 95/65lb
Modify: Ab Mat, Bar Good Mornings, Less wt
50+: 75/55lb
Competition: 135/95lb
Endurance: 1 Min. Rest Between, 2nd AMRAP is 20 Min, and Row 750s

Thursday, 8-9 WOD

For Time:
21-18-15-12-9-6-3
-Handstand Push Ups
-Pull Ups
-Alternating Front Rack Lunges, 95/65lb
Modify: Ab Mat/Box/Shoulder Tap x 2, Banded/Jumping/Ring Rows, Less Wt
Scale: 21-15-9
50+: 25lb Plate + Ab Mat, Purple Band, 75/55lb
Competition: Chest to Bar, 135/95lb
Endurance: Add 27 at start
Time Cap: 35 Min.

Wednesday, 8-8 WOD

Strength:
Overhead Squat for Wt.
5-4-3-2-1
WOD:
For Time:
-50 Double Unders
-5 Squat Snatch
-50 Double Unders
-4 Squat Snatch
-50 Double Unders
-3 Squat Snatch
-50 Double Unders
-2 Squat Snatch
Men Rx: 95, 105, 125, 135lb
Women Rx: 55, 65, 75, 85lb
Modify: less wt, Single Unders x 3
Scale: Skip first 1 or 2 rounds
50+ Men: 65, 75, 85, 95lb
50+ Women: 35, 45, 55, 65lb
Competition Men: 135, 155, 165, 185lb
Competition Women: 95, 105, 115, 125lb
Endurance: Row 1k to start each round.
Time Cap: 20 Min.

Tuesday, 8-7 WOD

Technique:
7 Min. EMOM
-1 Full Clean @ 90% of 1RM
WOD:
5RFT:
-10 Toes to Bar
-15 Wall Ball, 20/14lb to 10/9’
-20 Box Jumps, 24/20”
Modify: Knee Raises, Less wt, Less ht
Scale: 2-4RFT
50+: Knee Raises, 16/10lb, 20/18” Step Ups
Competition: 30/20lb, 30/24”
Endurance: 8RFT
Time Cap: 25 Min.

Monday, 8-6 WOD

Technique:
7 Rounds, Every 90 Sec. Do:
-1 Split Jerk @ 90% of 1RM
WOD:
10 Rounds for Push Ups:
-You have 1 Min. to Run 200m and then do max rep Push Ups
Modify: Run Every 90 Sec.
Scale: 5-8 Rounds
Competition: Vested, 20/14lb
Endurance: 20 Rounds