Wednesday 8|23|17
  • WARM UP

    Coaches Choice

  • WORKOUT OF THE DAY

    Conditioning
    12 Min EMOM
    1st - 5 Hang Power Cleans 135/95 + 5 Shoulder to Overhead
    2nd - 10/8 Cals Assault

    WOD
    3 Rounds
    Run 400m
    12 Box Jumps 24/20
    12 Pull Ups
    12 Alt DB Snatch 45/35

  • Endurance

    Every 10 minutes, for 30 minutes
    (3 sets) for times:
    Row 500 Meters
    Run 400 Meters
    Assault Bike 1 Mile
    15 Box Jumps
    15 Pull-ups
    Start on Run once, Row once and Assault once

    @35:00
    For Time:
    Death By Medball Clean (x2) 1k Row (with a Burpee buy in)
    @0:00 3 Burpees+2 Medball Cleans Row
    @1:00 3 Burpees+4 Medball Cleans Row
    @2:00 3 Burpees+6 Medball Cleans Row
    And so on until you complete 1000m Row or Die

Tuesday 8|22|17
  • BOOTCAMP

    Every :90 each to a 1:00 clock
    for 3 sets of each
    1st-10 Sprawls Max Air Squats
    2nd-:30 plank Max SB Clean and Jerks

    Wod
    Calorie DB TRX Fran
    21-15-9
    Calorie
    DB Thruster
    TRX Row

    Tabata TRX Core

  • WORKOUT OF THE DAY

    Warm Up
    5 Min Bike
    Run 400m
    Active Warm Up
    Warm Up Power Cleans
    .
    Strength
    10 Min EMOM
    1st - 25 Double Unders + 10 Squats
    2nd - 2 Power Cleans + 2 Jerks @ 70%

    WOD
    AMRAP in 3 Min
    21 Cal Row
    21 Burpees
    AMRAP thrusters 75/55
    Rest 3 Min
    AMRAP in 3 min
    18 Cal Row
    18 Burpees
    AMRAP thrusters 95/65
    Rest 3 Min
    AMRAP in 3 Min
    15 Cal Row
    15 Burpees
    AMRAP thrusters 115/75
    Rest 3 Min
    AMRAP in 3 Min
    12 Cal Row
    12 Burpees
    AMRAP thrusters 135/95

  • Barbell

    Box Squats
    3-3-3-3-3

    4:00 EMOM
    3 Power Clean and Jerks @ 70%
    *rest 1:00
    3:00 EMOM
    2 Power Clean and Jerks @ 80%
    *rest 1:00
    Every 2:00
    Power Clean and Jerk
    1-1-1

    Bent Over Row
    5-5-5-5

Monday 8|21|17
  • WARM UP

    Coaches Choice

  • WORKOUT OF THE DAY

    Strength
    7 Min to
    Find a Heavy OHS
    Rest 3 Min
    7 Min to
    Find a Heavy Snatch Balance
    Rest 3 Min
    7 min to:
    Find a Heavy Snatch

    WOD
    3 Rounds
    Run 200m
    10 Overhead Squats 115/75
    20 KBS 53/35

Saturday
  • WORKOUT OF THE DAY

    12 Minute EMOM
    For Total Reps
    1st – Assault Bike x Max calories in 30 seconds
    2nd – Handstand Push-Ups x Max reps in 30 seconds
    3rd – Burpees x Max reps in 30 seconds

    WOD
    Running Dumbell DT
    Five rounds of:
    12 DB Deadlift 45/30
    9 DB Hang Power Clean 45/30
    6 DB Push Jerk 45/30
    Run 200m

Friday 8|18|17
  • WARM UP

    5 Min of Mobility
    5 Min Easy Row or Bike
    Active Warm Up

  • WORKOUT OF THE DAY

    Strength
    Front Squat
    5-5-5-5-5 (building)
    After Every Round do 25 Unbroken Double Unders
    12 Min to Complete

    WOD
    Run the CFNM Loop
    30 Pull Ups
    30 Squat Cleans 135/95
    Row 1600m

Thursday 8|17|17
  • BOOTCAMP

    15:00 EMOM
    1st- :30 Max Calorie+:20 plank
    2nd- :30 Max Situps+:20 side plank
    3rd- Run 100m

    WOD
    20 Burpees
    20 Box Jump/Step Ups
    Run 400m
    20 DB Push Press
    20 DB Snatch
    Row 500m
    20 Burpee Box Jump/Step Ups
    20 KBS
    Bike 1 Mile

  • WORKOUT OF THE DAY

    Warm Up
    Run 800m
    3 Rounds:
    10 Banded Pass Throughs
    20 Banded Chest Pull Aparts
    10 Banded Good Mornings
    20 Banded Shoulder Press
    10 Dead Bugs

    Strength
    Push Press
    2-2-2-2-2

    WOD
    30 Burpee Box Jumps 24/20
    Run 400m
    15 Power Snatch 115/75
    Run 400m
    15 Power Snatch 115/75
    Run 400m
    30 Burpee Box Jumps 24/20

Wednesday 8|16|17
  • WARM UP

    Coaches Choice

  • WORKOUT OF THE DAY

    Conditioning
    10 min EMOM
    1st - 12 Wall Balls + 8 V Ups
    2nd - 12 KBS 53/35 + 8 HR Push Ups

    WOD
    AMRAP in 12 min
    200m Farmers Walk 35/25
    2 Rope Climbs
    10 Sand Bag Lunges
    10 Cal Assault
    2 Shoulder to Overhead 185/115

  • Endurance

    20 Calorie Sprints x4
    2 on assault bike
    2 on row
    Every 4:00

    3 rounds
    600 meter run
    20 burpees
    40 sit-ups
    60 DU's

Tuesday 8|15|17
  • BOOTCAMP

    Four sets of:
    Tempo Front Squat (Dumbell) x 8 reps @ 32x1
    Rest 30 seconds
    Toes 2 Rings x 8-10 Reps
    Rest 30 seconds
    Plank Hold x 45 seconds
    Rest 30 seconds
    KB Sumo Deadlift x10 Reps

    Wod
    For Time:
    4 Rounds
    15/12 Calories (choice)
    15 DB Push Press
    15 DB Lunges
    15 Ab Mat Situps

  • WORKOUT OF THE DAY

    Warm Up
    5 Min Bike
    10 Min Mobility Session
    Active Warm Up
    Dead Lift Warm Up

    Strength
    Dead Lift
    Every 90 Sec for 12 min
    3 Reps at 97%

    WOD
    21-15-9
    HSPU's
    Toes To Bar
    Front Rack Lunges 115/75

  • Barbell

    Box Squat
    5-5-5-5-5

    Sumo Deadlift
    3-3-3-3

    Bench Press
    2-2-2-2-2