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”.

Tuesday 7/14/20

Tuesday 7/14/20

Every 3 minutes x 7 Sets
30 sec Hollow Hold
30 sec Plank Hold
12 Alternating Jumping Lunges
12 Push Press 95/65

Push Press should be unbroken each round

Accessory: 3 Sets
30 sec Side Plank – per side
10 Alt Reverse Lunges

(For these lunges, ideally they are completed overhead
but if shoulders are fatgued from workout complete in Front Rack)

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Mondy 7/13/20

Mondy 7/13/20

2 Rounds
800m Run
40 Medball Cleans
40 KB Snatch 53/35
20 Alternating Lateral Medball Slams
20 KB Goblet Squats

*Rest 2 min btwn rounds*

KB Snatch is 40 reps total, alternate every 10 reps

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Sunday 7/12/20

Sunday 7/12/20

Close your eyes and just go!!(Lucy L) Warm up and Mobility EMOM 12Min 1: Complete 10 Power Snatches (135/95)Min 2: 15 Bar Facing Burpees Min 3: Rest Rest 2:00EMOM 12Min 1: Complete 5 Squat Snatches (185/115)Min 2: 15 Bar Facing Burpees Min 3: Rest

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Saturday 7/11/20

Saturday 7/11/20

Partner WOD:
*You go, I go sprint format*…

20 Rounds TOTAL
10 Push Ups
20 Jump Squats
10 KB High Pulls
20 Double Unders

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Friday 7/10/20

Friday 7/10/20

For Time:
800m Run
30 DL (225/155)
600m Run
30 Power Cleans (185/125)
400m Run
30 Thrusters (135/95)
200m Run

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Thursday 7/9/20

Thursday 7/9/20

5 Rounds
Every 5:00
20 Alternating 1-Arm Devil’s Press (50/35)
30 DB Goblet Squats

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Wednesday 7/8/20

Wednesday 7/8/20

AMRAP 25
60 Double Unders
40 Russian KBS
20 Pistols
200m Weighted Run (DB, KB, Med Ball, etc.)

*Goal is 4-5 Rounds

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Tuesday 7/7/20

Tuesday 7/7/20

EMOM 5
3 High Hang Power Clean + 1 Strict Press (65-75% of 1RM Strict Press)

EMOM 5
2 Hang Power Cleans + 2 Push Press (65-75% of 1RM Push Press)

EMOM 5
1 Power Clean + 3 Push Jerks (65-75% 1RM Push Jerk)

Rest 3:00

AMRAP 3
Max Power Clean and Jerks (135/95)

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Monday 7/6/20

Monday 7/6/20

7 Rounds
Every 1:30 complete:
10 Back Squats (135/95) *from the floor*

Rest 4:00

AMRAP 8
ascending by 4s
4-8-12-16-etc
Bar Facing Burpees
Front Squats (135/95) [use same weight as BS]

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Saturday 7/4/20

Saturday 7/4/20

Happy 4th Of July Rail Trailers!!!!

Limited Equipment

Teams of 2

AMRAP5
5 Unbroken Power Snatch 115/75

Rest 3 minutes

AMRAP5
5 Unbroken Clean and Jerks 115/75

Rest 3 minutes

AMRAP5
Max Synchro Burpees

Each Partner has their space and barbell

Partner 1 will complete 5 touch n go snatches, then
rest while partner 2 does the same – continue alternating
for the 5 minutes – Reps must be unbroken
Same applies for C+J

Synchro Burpee standard is both partners must have chest
and legs on the ground and the same time
COMPLETE AS INDIVIDUAL

No Equipment

AMRAP5
10 Chair Step ups
10 Sit ups

Rest 3 minutes

AMRAP5
10 Reverse Lunges
10 V-ups

Rest 3 minutes

AMRAP5
Max Burpees

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