July 31, 2018

Conditioning: 4 RFT

30 Russian KBS (70/55)

30 Abmat Sit-ups

30/21 Cal Row

Post WOD: 3 Rounds (not for time)

10 Tricep Pull Downs

10 Diamond Push ups

30-60 Sec Sandbag hold

Rest as needed

July 30, 2018

Strength: Build to a Heavy Single Strict Press

Conditioning: For Time

3 Rounds Bergeron Beep Test (75/55)

800m Run

3 Rounds Bergeron Beep Test

800m Run

3 Rounds Bergeron Beep Test

*Bergeron Beep Test:

1 Round=

7 Thrusters (75/55)

7 Pull Ups

7 Burpees

July 27, 2018

Strength: Take 20 Minutes to find a heavy single Deadlift 

Conditioning: 15-12-9

Sumo Deadlift High-pulls (135/95)

Chest-to-bar Pull-ups

July 26, 2018

Conditioning: For Time

20-18-16-14-12-10-8-6-4-2

Cal Assault Bike

Cal Row

Post WOD: Weakness Work OR:

3 sets not for time:

10 DB Curls

15 Banded Sit ups

20 Russian Twists

July 25, 2018

Strength: Back Squat 2-2-2

Conditioning: "Rahoi"

12 Minutes AMRAP

12 Box Jumps (24/20")

6 Thruster (95/65)

6 Bar Facing Burpees

July 24, 2018

Conditioning: JT

21-15-9

HSPU

Ring Dips

Push Ups

Post WOD: 4 Rounds (not for time)

50' KB Suitcase Carry Right Arm (70/55)

50' KB Suitcase Carry Left Arm (70/55)

10 Barbell Good Morning 

5 Evil Wheels

Rest 2 min between Rounds

July 23, 2018

Strength: Push Press 3x10

Conditioning: For Time: 

21-18-15-12-9-6-3

Hang Power Cleans (135/95)

*After each round, 10 DB 20" box step overs (50/35 DB)

July 20, 2018

Strength: Find a Heavy 3 Deadlift

Conditioning: For Time

21 OHS (75/55)

200m Run

21 Thruster (75/55)

200m Run

15 OHS

200m Run

15 Thrusters

200m Run

9 OHS 

200m Run

9 Thrusters

200m Run

July 19, 2018

Conditioning: 5 x 500 meters Row; Rest 2 min between efforts

Post WOD: Complete 3 rounds of the following superset:

Side Planks - 30 seconds each side

20 Pike ups on the rower

10 GHD Sit-ups 

Rest :60 seconds

July 18, 2018

Strength: Back Squat 3-3-3

Conditioning: 12 min AMRAP

8 T2B

40 Ft Right arm KB OH Walking lunge (55/35)

8 KBS (55/35)

40 Ft Left arm KB OH walking lunge 

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