WOD
July 19th Class Program
Bench Press
Cluster 2.2.2 x 4 Sets
Rest as Needed
+
Supinated Barbell Bent Over Row:
Cluster 2.2.2 x 4 Sets
Rest as Needed:
+
5 Sets:
30s Rowing
30s Rest
30s KBS @ 24/16
30s Rest
30s Box Jumps w/ step down
30s Rest
30s Pushups
30s Rest
+
4 Sets for Quality:
100ft Double KB Front Rack Carry
15 Back Extensions
10-12 DB Ext Rotations/side
10-12 Powell Raises/side
July 18th Class Program
15 Min EMOM:
Clean (choose variation appropriate for skill level)
5 Mins x5 Reps @ Light weight
5 Mins x3 Reps @ Moderate weight
5 Mins x1 Rep @ Challenging, but not maximal weight
+
Front Rack Split Squat
4 Sets x 6-8 Reps/Side
Rest as Needed
+
Romanian Deadlift
4 Sets x 6-8 Reps @ Controlled Tempo
Rest as Needed
+
7 Min AMRAP @ High Effort
1-2-3-4-5-6-7-8-9-10….
Front Squat @ 135/95
Burpee
*Rack for those that cannot clean or squat clean safely
+
3 Sets:
30s Side Plank on Right
30s Forearm Plank
30s Side Plank on Left
30s Hollow Rocks
Rest 1-2 Mins
July 17th Class Program
10 Sets:
200m Run
1 Rope Climb
10 KBS @ 24/16
20 Alt Lunges (no weight)
Rest 1 Min
+
5 Sets:
400m Row
25/20 Cals on AirBike
Rest 1 Min
July 16th Class Program
Push Press
3-3-3-3-3
Rest as Needed
+
Neutral Grip Ring Pull-Up
3-3-3-3-3
Rest as Needed
+
3 Rounds for Time:
500m Row
15 T2B
15 DB Push Press @ 45/25
+
4 Sets for Quality:
50 DU’s
10-12 DB Rows/side
10-12 Dips
Rest 1-2 Mins
July 15th Class Program
Back Squat
Build to Tough SIngle
Rest as Needed
+
10 Min EMOM
1st min: 8-10 Alt Front Rack Reverse Lunges @ Moderate Load
2nd min: 8-10 Glute Ham Raises or 8-10 Good Mornings
+
10 Min EMOM
1st min: 10-12 Alt DB Snatch @ 55/35
2nd min: 6-10 Burpee Box Jump Overs @ 24/20
+
15 Mins @ EZ Moderate Pace
Running
Every 400m Perform 10 Pushups + 20 Air Squats
July 12th Class Program
15 Min EMOM
Snatch (Choose variation appropriate for skill level):
5 Mins x5 Reps @ Light Weight
5 Mins x3 Reps @ Moderate Weight
5 Mins x1 Rep @ Challenging, but not Maximal Weight
+
Front Rack Step Up
4 Sets x6-8 Reps/Side
Rest as Needed
+
Barbell Hip Thrust
4 Sets x6-8 Reps @ Controlled Tempo
Rest as Needed
10 Min AMRAP @ High Effort
10-10-10-10-10…Cals on Rower
3-6-9-12-15…Wall Balls
Hang Snatch @ 75/55
+
15 Mins @ EZ Pace
Running (400m Alternative) or AirBiking
Every 3 Mins Perform 12 Hollow Rocks + 100ft Farmers Walk
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