07/22/2017

Buy In: Buy In: 3 rounds: 10 banded pull downs + banded pull aparts, 5/side single leg box jumps+ 5/side jack sparrows.
Skill: 10min EMOM:
odd: 6-8 pistol squats
even: 4-6 strict HSPU
WOD: Partner AMRAPs
5 min AMRAP: alternating burpees
1 min rest
5 min AMRAP: med ball partner sit ups
1 min rest
5 min AMRAP: alternating box jumps

07/21/2017

Buy In: 6-8min: 10 squat jumps, 10 banded GM, 10 band lat pull downs, 10 hollow rocks
Skill: Deadlifts: 5 sets of 10 reps at 70-75% every 3 min
WOD: 10min EMOM:
odd: 50 DU
even: 6-8 ring pushups

07/20/2017

Buy In: Banded hip distraction (instead of squat hold) THEN: 3x 5/side fire hydrant, 5 lateral banded squat steps, 10 squat jumps.
Skill: Back Squats: 5 sets of 10 reps at 70-75% every 3 min
WOD: 12 min AMRAP (135/95)
6 hang power cleans
6 shoulder to OH
6 lateral bar hop burpees

07/19/2017

Buy In: 2min thoracic mobility (roller/lax ball) THEN: 3x 5 banded W’s, 5/side banded draw-sword, 5 primal pulls, 5 cat/cow.
Skill: Push Press: 5 sets of 10 reps at 70-75% every 3 min
WOD: Helen: 3 rounds for time:
400m Run
21 KBS
12 Pull ups

07/18/2017

Buy In: 6-8 min: 5 cal row, 5/side child pose snap activation, 5 banded lat pull downs, 5 wall walk ups.
Skill: OHS: 5 sets of 10 reps at 70-75% every 3 min
WOD: 3 sets:
45 sec AMRAP Row for Cal
45 sec rest
45 sec AMRAP Dips/MU
45 sec rest
45 sec AMRAP cluster TTB (5.5.5)
45 sec rest
45 sec AMRAP alt russian step ups
45 sec rest

07/17/2017

Buy In: 4 sets, alt for 15sec at each: Jumping jacks, stationary lunges, mnt climbers, superman’s.
Skill: Kipping Pull up progressions: 2-3 sets (8-10min) working on:
-5 tough rings rows with lat engagement
-hollow hang from bar (3 sec hold fwd and 3 sec hold back)
-5 hollow kipping attempt
-5 floor kicks (work on hip pop)
-5 kip + hip pop
-5 attempts
THEN 8min EMOM: 5 kipping pull ups (CTB for RX+)
WOD: For time:
100 DU
50 alt DB Snatch (50/35)
100 DU

07/15/2017

Buy In: 3 sets: 100m ROWling + burpees, 10 banded pull aparts, 10 ring rows
Skill: 2 TGU EMOM x 10 min
WOD: 25 min time cap: In teams of 3 you must accumulate:
3600m row
450 Air Squats
270 Pushups
*all partners can be working at the same time, but must all rotate together. 

07/14/2017

Buy In: roll out quads instead of squat hold.  6min: 200m run, 5/side lateral banded squat steps, 5/side single leg box jumps, 5 primal pull throughs
Skill: Back Squats: 5 sets of 12 reps  at 65-70% every 2 min.
WOD: 5 rounds for time: 
200m run
100’ Farmer plate carry (45/25)
(straight out garage door to hedge and back)
10 HSPU

07/13/2017

Buy In: 3 rounds: 10 banded pull downs + banded pull aparts, 10 cat/cow + 10 pike pushups.
Skill: Push Press: 5 sets of 12 reps  at 65-70% every 2 min.
WOD: 4 rounds for time
40 DU
20 Wall Balls
10 KBS
5 Strict Pull ups

07/12/2017

Buy In: 3 sets: 5 pull overs, 5/side single leg glute bridges, 10 banded squats, 25 skips.
Skill: Overhead Squats: 5 sets of 12 reps  at 65-70% every 2 min.
WOD: Partner 16 min AMRAP:
60 sec row for cal
60 sec plank
*partner up, set row to 1 min intervals (1 person planks while other rows- alternating for AMRAP). 
*score = total calories (track calories each set)