WOD - SUNDAY 7/15/18

Mobility: Shoulders/Lats/Hips

Part A: Three Sets not for Time:
3-5 Strict Pullups (scale lighter banded strict)
10 Strict DB Press
20m Burpee Squat Jump (not broad jump)

Part B: Three Sets - Every Two Mins. for max Reps
Set 1: 9 Burpee Box Jumps (24/20) then Max HSPU
-rest 1 min-
Set 2: 9 Burpee Box Jumps (24/20) then Max Pullups
-rest 1 min-
Set 3: 9 Burpee Box Jumps (24/20) then Max Air Squats
-rest 1 min-

Three Scores = Total HSPU/Total Pullups/Total Air Squats

Flexibility: Chest/Lats/Ant. Hips

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WOD - SATURDAY 7/14/18

Mobility: Hips/Ankles/L-Spine

In Teams of Two Complete the Following:
"HOT BLOODED"
30 Min. AMRAP
50 DU (scale 15 attempts)
40 KBS (1.5/1)
30 Wall Balls (20/14)
200m Run
10 Burpees

*Partners must alternate tasts
*Partner 2 cannot start next exercise until Partner 1 has finished all reps of previous exercise

Flexibility: Foam Roller Lower Body/IT Bands/Calves

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WOD - FRIDAY 7/13/18

Mobility: OH Position/Hips

Part A: Two Setst Not for Time:
20 Mini Band Lateral Step
20 Mini Band Monster F/B
45s Couch Stretch
10 Dowel Wall Squats

Part B: OHS
(use new 1RM for %)
Set 1 – 6 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – 4 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 rep @ 90%
*these are woking sets and do not include 2 warm up sets

Part C: "HOT ROD"
5 Rounds For Time:
5 Power Snatch (135/95)*
10 T2B
*NO SINGLES

Flexibility: Shoulders/Hips

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WOD - TUESDAY 7/10/18

Mobility: Ant. Hips/T-Spine/OH Position

Part A: 12 min. OMEOM
Back Squats
Min. 1 - 6 @70%
Min. 2 - 4 @75%
Min. 3 - 2 @80%
Min. 4 - rest

Part B: "HOT LEGS"
On a running 6 min. clock, complete the following:
Min. 0-6: Cal row (40/32) then 40 ft. Back Rack Walking Lunges (135/95)

Min. 6-12: Cal row (30/24) then 40 ft. Front Rack Walking Lunges (135/95)

Min. 12-18: Cal row (20/15) then 40 ft. OH Walking Lunges (135/95)

*scaled walking lunges with DBs.

Flexibility: Glutes/Lower Back

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WOD - MONDAY 7/9/18

Mobility: Shoulders/Front Rack Position/Posterior Chain

Part A: Two Sets Not for Time:
10 BB RDL
10 BB Bent Over Row
5 BB Muscle Clean
Back Rack/Front Rack Stretch
5 BB Strict/Push/Jerk Press

Part B: 10 min. EMOM
1 Clean and Jerk
*escalating weight

Part B: "HOT PURSUIT "
Three rounds for time of:
15 Push Press (115/75)
20 Box Jumps (24/20)
25 Butterfly Situps

Flexibility: Shoulders/Calves

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WOD - SUNDAY 7/8/18

Mobility: Shoulders/OH Position

Part A: Three Sets not for Time:
10 Single Arm DB Low Row (R)
20m 1-DB Waiter Carry (R)
10 Push Up Plank to Elbow Plank leading (R)
repeat all with other arm
10 1-DB Woodchoppers

Part B: "CAPTAIN AMERICA"
Four Rounds for Time:
20 KBS (1.5/1) 2Rx (2/1.5)
10 1-Arm OH KB Rev. Lunges - total
5 Ring MU (scale 8 BMU/`C2B/Pullup/Banded Pullup then 8 Ring/Parallette/Box Dips)

Flexibility: Hips/Lats/Triceps

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WOD - SATURDAY 7/7/18

Mobility: Posterior Chain/Shoulders/Hips

"AN AMERICAN TAIL"

In Teams of Two Complete the Following for Time:

100 Reps of the Complex:
1 Deadlift (95/65)
1 Hang Squat Clean
1 S2OH
1 Thruster

* Partners may break up reps as needed
* The bar cannot touch the floor at any time
* Penalty = 30s Elbow Plank Hold together
* As soon as the bar exchanges hands, the resting partner must run 300m before getting the bar back

Flexibility: Hamstrings/Ant. Hips

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WOD - WEDNESDAY 7/4/18

HAPPY INDEPENDENCE DAY

Mobility: Wrists/Shoulders/Ankles

Part A: Three Sets not for Time:
200m DB Farmer's Carry
   50m L-OH R-Side
   50m R-OH L-Side
   50m Double Front Rack
   50m Double OH
45s Hollow Body Hold
10 Squat Plyo Jumps into
10 Air Squats

Part B: "JACK" (from 7/17/16)

20 min. AMRAP
10 Push Press (115/75)
10 KBS (1.5/1)
10 Box Jumps (24/20)

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK. who died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Flexibility: Shoulders/Calves

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WOD - TUESDAY 7/3/18

Mobility: Posterior Chain/Shoulders

Part A: 15 - 12 - 10 - 8 - 6
Bench Press
Deadlift
*Escalating weight each set
*Partner up and share bench and barbells

Part B: "AMERICAN HUSTLE"
On a 3 min. Running Clock for Max Reps:
400m Run
Max HSPU
1 min. Rest

500m Row
Max Burpees
1 min. Rest

400m Run
Max Burpees
1 min. Rest

500m Row
Max HSPU

Flexibility: Shoulders/Hamstrings/Lower Back 

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WOD - MONDAY 7/2/18

Mobility: Ant. Hips/T-Spine

Part A: Two Set not for Time:
1 min. Couch Stretch - ea.
15 GHD Hip Extension (or 15 Hip Extension from floor)
12 Light T's

Part B: Every 2 Mins. for 12 mins.
3 Front Squats
Set 1-2: 75-80%
Set 3-4: 80-85%
Set 5-6: 85%+

Part C: "AMERICAN GANSTER"
21 - 15 - 9
Front Squats (135/95)
KBS (2/1.5)
*400m run after each set of KBS - ending with run
2Rx - wear a weighted vest for the entire workout (20/14)

Flexibility: Ant. Hips/IT Bands

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WOD - SATURDAY 6/30/18

Mobility: Shoulders/Lats/Ankles

"LEGOLAND"
Partner WOD - In Teams of Three Complete the Following for Time:
Three Rounds of:
30 T2B
30 KBS (2/1.5)
30 Box Jumps (24/20)
800m Run together

Two Rounds of:
30 T2B
30 KBS (2/1.5)
30 Box Jumps (24/20)
600m Run together

One Round of:
30 T2B
30 KBS (2/1.5)
30 Box Jumps (24/20)
400m Run together

Score = Time all team members are in from the last run.

Flexibility: Forearms/Lats/Hamstrings

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WOD - TUESDAY 6/26/18

Mobility: Hips/Shoulders - Warm up all movements

"300"
Ten Rounds for Time:

5 C2B Strict Pullups
(scale #1 Strict Pullup
scale #2 8 Ring Rows)

Rd 1: 10 DB Push Press*
Rd 2: 10 DB Burpees*
Rd 3: 10 DB Power Clean**
Rd 4: 10 DB Bench Press*
Rd 5: 10 DB Lunges*
Rd 6: 10 Front Squats*
Rd 7: 10 Bent Over Row*
Rd 8: 10 Alt. Snatch*
Rd 9: 10 Deadlifts**
Rd 10: 10 Thrusters*
*(45/25)
Double Rx (50/30)
**Both heads of the DB must touch the ground

20 Butterfly Situps
Double Rx 10 GHDSU

Flexibility: Entire Body

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