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”.

Friday 8/5/22

Friday 8/5/22

Split Jerk Day

Every 2 minutes x 7 Sets complete:
3 x Split Jerks
Work to a moderate/heavy weight if technique is good
*Use 4 minutes to warm up to starting weight

For Time
40 Wall Balls 20/14
30 Box Jump Overs 24/20
20 Single Arm Hang Squat Clean 50/35 (10 each arm)
10 Jerks 185/135

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Thursday 8/4/22

Thursday 8/4/22

Bring a Friend Day!!

Angry Annie
50-40-30-20-10
Double Unders
Ab Mat Sit-Ups
Cal row
*Complete 100′ DB Farmers Carry after each movement
Female calories
35-28-21-14-7

~Courtesy of CFNE~

Introduction Workout
40-30-20-10
Jump Rope
Ab Mat Sit-Ups
Calorie Bike Erg
*Complete 50′ Farmers Carry (light) after each set

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Wednesday 8/3/22

Wednesday 8/3/22

Squat Clean Ladder

For Time or Quality

Round 1 10
Round 2 8
Round 3 6
Round 4 5
Round 5 4
Round 6 3
Round 7 2
Round 8 2
– Prior to each set Run 200m

*Start using about 40% of max clean
8 sets of squat cleans
**Climb each set to a heavy 2 for the day if technique feels good

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Tuesday 8/2/22

Tuesday 8/2/22

Gymnastics Day

AMRAP 10
12/9 Cal Echo Bike
5/4 Ring Muscle Ups

Rest 5

AMRAP 10
15/12 Ski Erg
50ft Handstand Walk

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Monday 8/1/22

Monday 8/1/22

Deadlift Day

Use your estimated 1 rep max for %’s conservative is better
5 sets
(1 Set every 2 Minutes)
40% x 5
50% x 5
60% x 5
70% x 5
80% max reps
***go to 1 rep before failure dont go to absolute failure

For Time
30-20-10
Deadlift 225/155
Bar Facing Burpee
T2B

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Saturday 7/30/22

Saturday 7/30/22

Partner Workout

For Time

10-8-6-4-2 Squat Cleans cleans 205/155
2-4-6-8-10 Rope Climbs

*Prior to each round complete
30/22 Cal Echo Bike
20 Box Step-Ups ups w/ 1 KB 70/53

**Split reps as desired

Introduction Workout

Partner Workout

For Time

10-8-6-4-2 Burpee Slam Balls
2-4-6-8-10 Rope Pulls or Ring Rows

*Prior to each round complete
25/20 Bike Erg Calories
10 Box Step Ups

**Split reps as desired

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Friday 7/29/22

Friday 7/29/22

Pump Day

For Time
2k/1.6k Row
75 DB Bench (50/35)
2k Run

*30 min Cap
**Partition any way you want

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Wednesday 7/27/22

Wednesday 7/27/22

Snatch Day
14 minutes:
Establish a Heavy Complex heavy complex of Squat Snatch + Hang Squat Snatch

For Time
30-20-10 Cal Row
12-9-6 Squat Snatch 135/95
(24-16-8 Female Calories)

*12 Minute Cap
**If overhead is fatigued from yesterday, sub Snatch for Cleans

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Monday 7/25/22

Monday 7/25/22

Front Squat day
6 Sets
Every 2 minutes complete:
4 Front Squats, building to a heavy 4 for the day

AMRAP 15
15 Straight Leg Sit-Ups
15 Front Squats 115/80
400m Run

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Sunday 7/24/22

Sunday 7/24/22

Mantella Farewell Workout

Partner Workout

AMRAP 25
100 Double Unders (50 each)
100′ Handstand Walk (25′ relay)
10 Bar Muscle Ups
10 Power Clean 205/145

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