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Jul 30 2018

Tuesday, July 31, 2018


3RM Push Press



For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Accessory Strength (Post-Metcon):

4 Rounds:
Banded Lateral Walks x 15 (each direction)
DB Skull Crushers x 15


Jul 02 2018

Tuesday, July 3, 2018


Every 1:30 x 5 sets:
Dips (no kip) x 10
*weighted, if possible



5 Rounds For Time:
20 GHD Sit-ups
15 Box Jumps (24/20)
10m HS Walk
1 Power Clean @ 80%

Jul 01 2018

Monday, July 2, 2018


15 Minutes to Find Front Squat HS



12 Minute AMRAP:
150 Wallballs (2o# to 10’/14# to 9′)
90 Double Unders (Sc: 180 singles)
30 Muscle Ups (Sc: Strict Pull-ups)


Mental Game:
Remember the WB Flight Simulator WOD from 2 weeks ago? Use your experience from that workout and apply it to these 150 reps. After that, it’s all about hanging on and pushing through some shoulder and leg fatigue in the double unders and muscle ups.

Jun 17 2018

Monday, June 18, 2018


20 Good Mornings
20 Passthroughs

With 75/55 barbell, complete 3 reps of each x 2 Rounds:
3 Hang Clean Pulls
3 Hang Clean High Pulls
3 Hang Clean Muscle Cleans
3 Hang Power Cleans
3 Hang Squat Cleans
3 Power Cleans
3 Squat Cleans
3 Squat Clean Thrusters



15 Minutes to Establish:
3RM Cluster (Squat Clean Thruster)
*must be touch and go reps*



“Wall Ball Flight Simulator”
Wallball Shots (20/14)
*Sets must be unbroken
*Rest as needed

Mental Game:
The reps do seem plentiful, but the amount of difficulty per repitiion isn’t intended to be super high. That being said, we want you to knock out these big sets and rest enough between sets to stay unbroken the entire time. This will give us a good idea of what we are capable of. For the advanced athletes, stay unbroken and get through this as quickly as you can!

May 10 2018

Friday, May 11, 2018


3 Sets:
Supinated Grip Strict Pull-ups x 8-12
KB Bent Over Row x 12
Alternating V-ups x 20


150 Wallballs For Time
*every break, complete 7 Toes to Bar