WOD

Monday – 06Jul2020

Monday – 06Jul2020

The Ghost (AMRAP – Reps)
6 Rounds:
1 min cal row
1 min burpees
1 min double unders
1 min rest
Accessories
10,9,8,7,6,5,4,3,2,1
Hand-Release Pushups
Situps

Saturday – 04Jul2020

Saturday – 04Jul2020

Team 1776 (Time)
“Team 1776”
For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps of all movements, in any order.

**Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement**


3 July 2020

3 July 2020

Metcon
Torture Rack (AMRAP – Rounds and Reps)
AMRAP 15
10 Pendlay Rows
10 Push Press
10 Box Jumps
After Party
‘Uncle Sam Swole Sesh’
3 RDS
100ft. BB Gun Walk
20 Box Dips
10 Russian Twists-Heavy (ea)

Thursday – 02Jul2020

Thursday – 02Jul2020

Deadlift (5×10)
Every 2:30
Touch and go for all reps
Add weight each set
Ripper Skipper (Time)
3 rounds:
50 double unders (100 singles)
20 alternating DB snatches (50,35)

L3: (35,25)
L2: (25,15)
L1: (20,10)

Accessories
Explosiveness work:
4x50m High skips (as high as possible)
5×8 tuck jumps

Tuesday – 30Jun2020

Tuesday – 30Jun2020

Squat Clean + 2 Front Squts (1+2 (til max))
Every 2mins
Add weight up to a max
Shred Legz (Time)
4 Rounds for time:
30 Front Rack Reverse Lunge (95,65)
20 WallBall Jacknife Crunch (20,14)

Rx+: (115,85)
L3: (75,55), (14,10)
L2: (55,35)
L1: Back Rack Lunge, Bodyweight crunch

Extra Endurance
6x200m sprint
2:1 work:rest ratio

Monday – 29Jun2020

Monday – 29Jun2020

Pulse War (AMRAP – Reps)
30sec work 30sec rest
4 Full rounds at each station before moving to the next station
1 min rest between stations
Station 1: Push Press (95,65)
Station 2: KB Swing (53,35)
Station 3: box Dips
Station 4: Rowing

Score is total reps

Scaling:
Scale push press and KBS to a weight where you can keep the work unbroken every single set
Should be an all-out effort each time
Consistent work for all 30sec is the goal
Extra Oly
*All with an empty bar to focus on full hip extension*
5 Pause muscle snatches
3 sec Pauses at
-low hang
-hang
-high hang
-bar overhead

Friday – 26Jun2020

Friday – 26Jun2020

3 position snatch (6×3)
Snatch: High Hang + Hang + Below Knee

3 Position Power Snatch
Every 2 mins for 6 sets
High hang, low hang, ground
Add weight each set
Focus on full leg extension before bending arms
Saving Grace (Time)
3 Rounds:
10 burpees over bar
10 Power snatches

-Use a weight that you can stay unbroken with for all three rounds-
-This workout should be fast and aggressive-

Accessories
Weekend arm pump:
4×20 hammer curl
4×15 skullcrusher

Thursday – 25Jun2020

Thursday – 25Jun2020

Groundhog Day (Time)
For Time:
600m run
50 single DB power clean and jerk (50,35)
400m run
30 weighted jumping squats (50,35)
200m run with DB (50,35)
30 weighted jumping squats (50,35)
400m run
50 single DB power clean and jerks (50,35)
600m run

-50 total (25 per arm)-

Core
14 rounds alternating: (20 sec on 10 sec off)
Odd – Plank
Even – Glute Bridge

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