WOD

Wednesday

Wednesday

Strict Press + Push Press (4+4)
Every 2:00 for 8 sets
-Work up to max for the day
-Heavier than last Monday
Dirty Dippin’ (Time)
“Dirty Dippin’ “
For Time
21-15-9
Push Jerks 135/95#
Ring Dips

L3: 115/80#, 15-12-9 Ring Dip
L2: 95/65#, Banded/ Box Dips
L1: 75/55# (push press ok), Push-ups to Box

-Choose a weight where you can start with big sets on the jerk
-Dip progression where 15-9 are close to unbroken
After Party
a) Russian twists w/wt. 4×30
a2) DB skullcrusher 4×12
Extra Endurance
Tabata x2
Max Cal Row

Tuesday

Tuesday

Metcon (Time)
“Three Amigos”
For time
20-18-16-14-12-10-8-6-4-2
Toe 2 Bar
Burpees to plate
Calorie Row

L3: Knees to Elbow or Half T2b
L2: Knee Raise
L1: Hollow Tucks, Burpees

-You must each start at a different station and you can not rotate to the next station until all partners have completed the reps for the station ahead of you.
-All athletes will complete all reps. (110 of each)

Monday

Monday

Deadlift (1RM)
-In 20 mins establish new 1rm
Metcon (AMRAP – Rounds and Reps)
“Scrapper”
AMRAP 9
9 Wallballs 20/14#
9 SDLHP 70/53#

L3: 53/35#
L2: 14/10#, 35/26#
L1: Air Squat, 26/18#


Saturday

Saturday
Beach WOD 9am
-13 Garfield St in Humarock you can park.
-Short walk to the beach

Friday

Friday

Front Squat+ Back Squat (5+5)
Every 3:00 for 5 sets perform 5 Front Squats + 5 Back Squats
-up to a max

Fit Camp

Fit Camp

Warm-up
AMRAP 10
50 Ft Waiter Carry R
50 Ft Waiter Carry L
200m Run
10 V-Ups
10 Bird Dogs
Metcon (2 Rounds for time)
Ringer 1
30-20-10 reps of:
Air bike (calories)
Toes-to-rings

Time cap: 8 minutes
Rest 5 minutes
Ringer 2
15-10-5 reps for time of:
Burpees
Overhead squats 95/65#

Time cap: 6 minutes

RX+: 135/95

-If needed sub Row 35/25/15 Cals or normal T2B
-Score both parts separately
-Scale to weight you can go UB on OHS


Wednesday

Wednesday

Van Damme (Time)
“Van Damme”–from CompTrain Benchmarks
For Time:
20 Snatches (135/95)
10/7 Ring Muscle-ups
20 Clean & Jerks (135/95)
10/7 Ring Muscle-ups
20 Thrusters (135/95)
10/7 Ring Muscle-ups

L3: 6/4 Muscle Ups or scaled to Bar MU, 115/80#
L2: Jumping Ring or Bar MU, 95/65#
L1: 2 Pull-ups+ 2 Dips= 1 MU, 75/55#
After Party
A) Prone DB Rows 3×10
B) Hammer Curl 3×10

Tuesday

Tuesday

Metcon (Time)
“Tosh Sprints”
3 rounds for time of:
200m Run
Rest Exactly Equal to Work
400m Run
Rest Exactly Equal to Work
600m Run
Rest Exactly Equal to Work

-You will need a whiteboard, possibly a notepad, maybe a stopwatch and not sure if it helps at all but an abacus would just be cool to have

-Math is part of the WOD 😂

Cash Out

Monday

Monday

Strict Press + Push Press (5+5)
-Every 2:00 for 8 sets
-Work up to max for the day
Dirty Daisies (Time)
“Dirty Daisies”
3 RFT
15 Push Press 95/65#
15 Burpees over Bar

L3: 75/55#
L2: 55/45#
L1: 10&10 reps

-Choose a weight you are confident you can do big sets with on the barbell
– Beginners should reset on each push press
Cash Out
A1) Plate Switch 50 reps
A2) Dirty 30s 4×30

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