WOD

July 20

Primer Work Straight Arm Banded Pulldowns x 15 reps DB Powell Raises x 10 per side 1-arm DB Rows @ 55x1 tempo x 5 per side Tempo Pushups @ 55x1 tempo x 5 reps + A. Bench Press 8,6,4,2 *after each set 1-arm Farmers Walk x 100 ft per side *heavy + 3 rds 25 Box Jumps...

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July 19

A. PC 1 x 2 reps @ 50,60,70,80%; 3 x 1 @ 85% *50,60,70,80% EMOM and 85% 1 rep every 90 secs! B.1 Weighted Pullup/Chinup Cluster 1.1.1.1 x 3 sets rest 10-15 secs betw singles rest 90 secs B.2 Clean Grip RDL 3 x 6 reps rest 90 secs B.3 Loaded Carry 3 x 100 ft *use...

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July 18

Monday- 7 min amrap 7 Thrusters (95/68) 21 DU Rest 3 mins 7 min amrap 100m Run w/D-ball (30/15) * can scale up to (50/30) 10 Ball Slams Rest 3 mins 7 min amrap 100m row 10 WB (20/14) + Finisher: Leg Lifts over Plate x 40 reps Hollow Rocks x 35 reps V-ups x 30...

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July 23

A. 2 Position Snatch on the min for 10 mins @ 60-75% of 1 rm *Below Knee/Floor + Partner Workout 15 min amrap Partner A- 300m run Partner B- Amrap 3 Pullups, 3 DB Power Snatch per arm @ tough weight, 9 Abmat Situps *Alternate once runner gets back!   1Team Training ...

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July 15

12 EMOM Odd mins- 4 Strict Press *Build by feel Even mins- 2 FS @ 80% of 1 rm + A. DB Reverse Lunge Steps 3 x 8 per side rest 1 min + 10 min amrap 3 Kipping Hspu 3 FS (155/105) *can scale up to (175/115) 3/2 Strict Chinups *Scale down to box hspu or 20 secs Handstand...

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July 14

Primer Work YTWL Holds x 15 secs each position *Light plates Straight Arm PVC Banded Pull Downs x 15 reps *Snatch Grip Sotts Press x 5 reps into OHS x 5 reps x 2 sets *Band above knees + A. High Hang Snatch + OHS on the min for 12 mins *start @ 50% and don’t go over...

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Programming isn’t anything

It’s everything.