WOD
Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.
Monday 7/26/21
Gymnastics
EMOM 6
Minute 1: Muscle Up Progression
Minute 2: Double Under Practice
AMRAP 20
4 x Burpee Ring Muscle Ups
25’ Walking Goblet Lunges 53/35
40 x Double Unders
25’ Walking Goblet Lunges
Sunday 7/25/21
“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel
Saturday 7/24/21
Partner Workout
AMRAP 27
5 x Bar Muscle Ups
10 x Box Jump Overs 24/20
20 x Double DB Clean 50/35
10 x Box Jump Overs
One Partner Works on AMRAP while the other runs 400m
*Score is total rounds and run accumulated
Introduction Workout
AMRAP TBD
10 x Ring Rows
10 x Box Step Ups
10 x Ball Slams
One Partner Works on AMRAP while the other runs 200m
*Score is total rounds and run accumulated
Friday 7/23/21
EMOM 4
4 x Snatch Balance (Snatch Grip Push Press)
EMOM 4
3 x Hang Power Snatch + OHS (w/out OHS)
EMOM 4
2 x Hang Squat Snatch (Power)
EMOM 8
1 x Hang Squat Snatch (Power)
**Alternative in ( – ) if you did Thursdays workout.
Thursday 7/22/21
For Time
100 x Strict Pull Ups
200/160 Calorie Row
300 x Air Squats
*Partition as needed
Wednesday 7/21/21
Deadlift
60% x 5
70% x 5
80% x 5
70% x 5
For Time
27-21-15-9
Deadlifts 185/135
Bar Facing Burpees
T2B
Tuesday 7/20/21
Gymnastics
EMOM 8
30 Seconds of Ring Push Ups
30 Seconds of Jump Rope
For Time
10-15-20-25-30
Ring Push Ups
90-75-60-30-20
Double Unders
Run 400m after each set, end on run
Monday 7/18/21
Jerks
Push Press
3 x 3
Split Jerk
3 x 5
4 Rounds
10 x Split Jerks 135/95
10 x Box Step Ups 24/20, w/ 1 DB 50/35
500m Row
Sunday 7/17/21
EMOM 21
Minute 1 – 5 x Back Squat 185/135
Minute 2 – 7 x Bar Muscle Ups
Minute 3 – 9 x Strict HSPUs
Saturday 7/16/21
Partner Workout
AMRAP 25
10 Deadlifts 315/225
400m Run (200m Relay)
10 Burpee Box Get Over
One partner works while the other rests
Introduction Workout
Partner Workout
AMRAP TBD
20 Ball Slams
200m Run (100m Relay)
15 Burpees over Med Ball
One partner works while the other rests
*All movements and reps are adjustable to fit your needs.