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WORKOUT OF THE DAY

Friday, July 30, 2021

Facemelt Friday: Teams of 2 (40 Minute Time Cap): Chipper: 150 Wall Balls 120 Power Snatch 90 Burpee Box Jump Overs 60 Thrusters 30 HARDEST Pull-up Option Rx+: 20/14#, 95/65#, 24/20” Rx: 20/14#, 75/55#, 24/20” Intermediate: 16/12#, 55/45#, 20/12” Beginner: 12/10#, Barbell, 12” (Step Overs

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Thursday, July 29, 2021

Strong Person: DB Split Squats: 3×12 (Moderate Weight) DB Hammer Curls: 3×8 DB Arnold Presses: 3×4 WOD: 5 Rounds:50 Double Unders 15 Air Squats 2 Squat Cleans Rx+: 225/155 Rx: 185/125 Intermediate: 155/105 Beginner: 95/65 Note: Weight on the squat cleans should be extremely heavy.

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Wednesday, July 28, 2021

Cardio: Tabata (4 minutes of :20 on, :10 off per movement): Row Calories -rest 2:00- Bike Calories -rest 2:00- Double UndersWOD: 12 Minute EMOM 25’ Handstand Walk (3 Wall Walks) 100’ Farmers Carry 5 Strict Pull-ups Cooldown: Stretching

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Monday, July 26, 2021

Strength:  Push Press: 5×3 *Increasing in Weight Each Set **Superset w/3 TALL Box Jumps Note: Over the next few weeks, we are going to be focusing on full extension throughout our lifts. When performing the box jumps, think about getting tall and trying to jump

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Friday, July 23, 2021

Partner WOD: Teams of 2: For Time (40 Minute Time Cap): 5 Rounds: 10 Bench Press 20 Calorie Bike/30 Calorie Row 30 Toes to Bar 20 Calorie Bike/30 Calorie Row 10 Devil’s Press Rx+: 185/125, Toes to Bar, 50/35# DBs Rx: 155/105, 20 Toes to

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Thursday, July 22, 2021

Strong Person: Strict Ring Dips: 5×6 *Superset with: DB Skull Crushers 5×6 Heavy DB Box Step Ups: 3×12 (6/side) 24/20” *Superset with: Box Jumps: 3×6 30/24” Note: Use bands or feet assisted ring dips if you need to scale the dips. For the box step

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Wednesday, July 21, 2021

WOD: For Time: (20 Minute Time Cap): 1 Wall Walk  10 Double Unders (2x Single Unders) 3 Wall Walks 30 Double Unders  6 Wall Walks 60 Double Unders 9 Wall Walks 90 Double Unders 15 Wall Walks 150 Double Unders 21 Wall Walks 210 Double

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