Workout of the Day

A. 3 Rounds
7 Bar Muscle-ups
7 Squat Clean and Jerk @ 145 / 100 lbs

– C&J weight should be appx 65-70% of 1 RM
– athletes should be confident they can complete all seven reps in under 1:00
– the listed weight will be considered Rx
– Athlete’s can use  heavier weight if confident reps can be completed in under 1:00 / round
– If athlete’s scale up (see above) it will be denoted as “Rx+”

Scaled

3 Rounds
4 CTB Pull-ups
4 Ring Push-ups or Banded Dips
7 Squat Clean and Jerks

– C&J weight should be appx 65-70% of 1 RM, athlete should be confident they can complete all seven reps in under 1:00 /round

Pre-Test Scores >>> Click Here

Folks! Saturday, August 8 @ 10:00 am || Free Community WOD || Bring your friends!

{Come Join Us}

A. In 10:00
1 RM Power Clean to Strict Press
*weight recorded

B. In 20:00
2 RM Back Squat
*weight recorded

C. Skils Challenge
Max Handstand Walk
Max L-Sit Hang
Max Double Unders
*3 attempts are allowed for each movement
*Distance, Time, Reps Recorded

Scaling
B. Box Squats

C. – Lateral Walks or holds
– Knee Tuck hold
– Singles unders

Pre-Test Scores >>> Click Here

Active Recovery / Make up Day   

A1. 1/2 Single Arm KB Press x3/arm
A2. RDL x10x3 @ 65-135 lb

B. 3 Rounds for quallty
10 Lateral Band Step-overs
10 Step-ups / leg
10 Double Unders
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K (2 laps around rig = 100 ft)

“Respect for ourselves guides our morals, respect for others guides our manners.” –Laurence Sterne

A. 1 RM Power Snatch
*Weight Recorded

B. Rx
800 M Run
10 Power Snatch @ 115/75
15 Pull-ups
10 Power Snatch @ 115/75
15 Pull-ups
800 M Run
10 Power Snatch @ 115/75
15 Pull-ups
10 Power Snatch @ 115/75
15 Pull-ups
*20:00 Cap
*Time Recorded

B. Scaled
600 M Run
6 Power Snatch
9 Pull-ups
6 Power Snatch
9 Pull-ups
400 M Run
6 Power Snatch
9 Pull-ups
6 Power Snatch
9 Pull-ups
*20:00 Cap
*Time Recorded
– Snatch weight should be something that can be completed in 2 sets or less / round
– Pull-ups can be scaled with bands or jumping

**Previous Test Scores >>> In Comments

“If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges.” –Pat Riley

2-3 Person teams (if 3 person team 2 of the teammates will work at the same time on part A.)

A. 6 Rounds
Run 600 Meters
50 Double-Unders
10 Thrusters 95/65 lbs
*One partner works at a time alternating rounds, each partner will complete 3 rounds
*Make sure Thruster weight can be completed in 2 sets or less.
Cap 20:00

When the running clock hits 30:00, perform the following…

B. For time:
50 Shoulder to Overhead 95/65 lbs
100 Front Squats 95/65 lbs
150 Burpees
*Split work / reps anyway you see fit

The Prep Starts Monday

REGISTER HERE

A. 10:00 EMOM
3 Deadlift  @ 60-65% of 1 RM

B. 4 Rounds for Quality
5 Power Cleans
10 Front-Racked Reverse Lunges
15 No Push-up Burpees
**FR Lunge & PC must be the same weight**
*Weight Recorded

Get 15% off The Prep!

A. In 20:00
Clean + C&J x 1+1
(rest 10 seconds between singles) x 8-10 sets

B. In 15:00
Back Squat x2x6 by feel

C. In 10:00
Strict Press
5-4-3-2
*increase each set from last week

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” –Francis of Assisi

A. 4 Rounds for Quality
:30 L-Sit Hold
6-12 ft  Handstand Walk  (1-2 Mat lengths)
30 Double Unders in as few sets as possible

B. 3 Rounds
15 Wall Balls @ 20/14
15 Russian KBS @ 24K / 16K
*time recorded

“What you do today can improve all your tomorrows.” –Ralph Marston

A. In 15:00 build to a heavy Single in the Snatch. Doesn’t have to be a 1 RM but if it’s there take it.
*Weight Recorded

B. 3 Rounds
400 M Run
9  Power Snatches @ 115/75
12 Box Jumps Step down @ 24″/20”
15 Pull-Ups
*Time recorded

“Coming together is a beginning; keeping together is progress; working together is success.” –Henry Ford