Wednesday, July 13, 2022 Video Brief: https://youtu.be/IWQS4NllNyQ Weightlifting Every 2:00 for 12:00, 6 Sets Power Snatch + Squat Snatch 1+3 @ 72% 1+2 @ 77% 1+1 @ 82% 1+3 @ 75% 1+2 @ 80% 1+1 @ 85% —- From 12:00-20:00 —- Snatch Pulls 4 Sets x 3 Reps @ 100-105% “Black Summer” 5 Sets for […]

Tuesday, July 12, 2022 Video Brief: https://youtu.be/g4DFB3MoX1A “This Velvet Grove” 3 Sets: 7:00 AMRAP 30 Toe to Bar 20 Burpees to Target 6′ above reach 4/3 Rope Climbs Max Cal Row in Remaining Time. Rest 3:00 b/s Bodyweight Variation 3 Sets: 7:00 AMRAP 30 V-Ups 20 Burpees to Target 10/8 Strict Pull-Ups Max Shuttle Runs […]

Monday, July 11, 2022 Video Brief: https://youtu.be/dV7ORiQZ3Mc Strength/Main WOD 40:00 Running Clock Back Squat 10-8-6-4-2 reps Strict Press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps *Meant to be done working in teams of 2 or 3 Do 10-10-10, then 8-8-8, then 6-6-6 and so on… *Score is total load. Goal is to start @ 60-65% and increase

Sunday, July 10, 2022 Weightlifting Technique Snatch High Pulls + Eccentric, drop onto egg shells 5 Sets x 3 Reps @ 85% “Mission Impossible” 3 Sets, Each for Time 9 Box Jumps 30/24 15/11 Cal Bike 15 Power Snatch 75/55# 21/16 Cal Bike R: 3:00 b/s Goal: 3:00-3:30/Round Time Cap: 15:00 Total Running Time Bodyweight […]

Saturday, July 9, 2022 “Ill Mill” 5 Rounds for Time 500m Row 20 KBS 70/53# 20 Push-Ups 20 Wall Balls 20/14 20 Pull-Ups Time Domain: 25:00-35:00 Time Cap: 40:00

Friday, July 8, 2022 Strength Back Squat 5:00 EMOM 3 Reps @ 60% R: 2:00 Front Squat 5:00 EMOM 3 Reps @ 60% “Collateral” 8:00 AMRAP 3-6-9-12-15-18… Hang Power Clean 115/75# 6 Bar Facing Burpees Bodyweight Variation 8:00 AMRAP 3-6-9-12-15-18… Squat Jumps 6 Line Facing Burpees Core Accessories EMOM x 9 Minutes Min 1: 16-20 […]

Thursday, July 7, 2022 “Cocktail” 24:00 EMOM min 1: 15/12 Cal Row min 2: 100ft Farmers Carry 70/53# min 3: 15/11 Cal Echo Bike min 4: 100ft Sandbag Carry 150/100# min 5: 15/12 Cal Ski min 6: Rest Bodyweight 24:00 EMOM min 1: 150m Run min 2: :20/:20 Side Plank min 3: 150m Run min […]

Wednesday, July 6, 2022 Weightlifting Every 2:00 for 10:00 Push Press + Push Jerk 5 Sets x (3+3) @ 70-75% of Push Press “Risky Business” 12:00 AMRAP 7 Strict Handstand Push-Ups 9 Plate Ground to Overhead 45/25# 15 Box Jump Overs 24/20′ 9 Deadlifts 205/145# Bodyweight Variation 12:00 AMRAP 7 Strict Handstand Push-Ups 9 Burpees […]

Monday, June 27, 2022 Weightlifting Snatch Every 2:00 for 12:00 Set 1: 4 Reps @ 70% Set 2: 3 Reps @ 75% Set 3: 2 Reps @ 80% Set 4: 4 Reps @ 70%+ Set 5: 3 Reps @ 75%+ Set 6: 2 Reps @ 80%+ – Give athletes another 8:00 to Complete Snatch Pulls […]

Sunday, June 26, 2022 Strength Overhead Strength Every 2:00 for 10:00 3 Dual KB Strict Press + 5 Dual KB Push Press Load: Choice Conditioning “Hellfire Club” 3 Rounds for Time 400m Run 30 Abmat Sit-Ups 20 Dual DB Step-Ups 35/25# 10 Wall Walks Athletes Notes Time Domain: 18:00-25:00 Time Cap: 30:00

Saturday, June 25, 2022 T.U.P. 15-12-9-6-3 reps for time of: • 135/95 lb. power cleans • Pull-ups • 135/95 lb. front squats • Pull-ups Athletes Notes Time Domain: 15:00-25:00 Time Cap: 30:00 Partner Version Synchro Barbell Movements Alternate Rounds on Pull-Ups 3 Person Team Version 2 Person Working Synchro for all reps, 1 Person Resting

Friday, June 24, 2022 Conditioning “The Upside Down” For Time: 50 Wall Balls 20/14# 20 Strict Handstand Push-Ups 50/35 Cal Echo or 55/42 Cal C2 Bike 20 Strict Handstand Push-Ups 50 Alt DB Hang Snatch 50/35# R: 5:00 50 Wall Balls 20/14# 30 Push-Ups 50/35 Echo Bike or 55/42 Cal C2 Bike 30 Push-Ups 50 […]

Thursday, June 23, 2022 Strength Deadlift Every 2:30 for 12:30 5 Reps @ 70% 5 Reps @ 70% 4 Reps @ 80% 4 Reps @ 80% 3 Reps @ 83%+ Conditioning “The Monster” 11:00 AMRAP 9 Deadlifts 225/155#, 102/70kg 7 Bar Facing Burpees 5 Ring Muscle-Ups Athletes Notes Goal: ~1:30-2:00/Round ~6 Rounds +/- 10 Reps […]

Wednesday, June 22, 2022 Aerobic Conditioning “The Sauna Test” For Time: 1000m Row 200 Double Unders 1 Mile Run 200 Double Unders 1000m Row Bodyweight Variation For Time: 800m Run 200 Double Unders 1 Mile Run 200 Double Unders 800m Run Core Finisher 5 Sets, or 10:00 10/10 Side Plank Banded Row :25/:25 Split Stance […]

Tuesday, June 21, 2022 Weightlifting Clean and Jerk (23:00) Every 2:30 for 15:00 Set 1: 4 Reps @ 65% Set 2: 4 Reps @ 70% Set 3: 3 Reps @ 75% Set 4: 4 Reps @ 65%+ Set 5: 4 Reps @ 70%+ Set 6: 3 Reps @ 75%+ — Over Next 8:00 Complete Clean […]