Monday, 7/27
WOD: FOR TIME
100 DB Front Squats (40/30)
*Every minute including at 0:00, perform 5 Burpees
Tuesday, 7/28
SWOD: Build to a Heavy Complex
1 Clean Deadlift + 1 Power Clean & Jerk*
*Build past workout weight. Reset position after Clean DL, does not need to be connected.
WOD: “THE CALI BEAR”
EVERY 0:30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
Wednesday, 7/29
SWOD: EVERY 2:00 FOR 5 SETS…
100m Jog
8-10 Top Down Bent Over Rows
8-10 Superman Pull Backs
WOD: AMRAP x 5 MINUTES
12 Push-Ups
12 Box Jumps (20)
100m Run
-Rest 1:00-
AMRAP x 5 MINUTES
9 Hand Release Push-Ups
9 Box Jumps (24/20)
75m Run
-Rest 1:00-
AMRAP x 5 MINUTES
6 Sprawl w/ Strict Push-Up
6 Box Jumps (30/24)
50m Run
Thursday, 7/30
WOD: EMOM x 30 MINUTES
MIN 1 – 0:50 Max Cal Bike
MIN 2 – 0:50 Max DB Floor Press (40/30)
MIN 3 – 0:50 Max Slam Ball Russian Twists (20/10)
MIN 4 – 0:50 Max Slam Balls (20/10)
MIN 5 – Rest
Friday, 7/31
SWOD: ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Power Snatch
*Start with Light weight at start and build to Heavy. Reps do not need to be TNG.
WOD: “ISABEL”
FOR TIME
30 Power Snatch (135/95)
Saturday, 8/1
WOD: FOR TIME 50 Double Unders
50 Sit-Ups 50 Sprawls
50 Wall Balls (20/14)
50 Box Step-Ups (24/20)
50 Kettlebell Swings (53/35)
50 Box Step-Ups 50 Wall Balls
50 Sprawls 50 Sit-Ups
50 Double Unders
-20:00 Hard Cap-