Tuesday, July 19th 2016


A) 6 min EMOM: 5-10 kipping HSPU

B) Partner chipper

Buy in: 800m run together.

Then 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

deadlifts (225/155)-renegade row pushups- toes to bar.

Buy out: 800m run together.

*One person works at a time except on run


A) 5-10 kipping deficit pushups B) 275/185lb, 50/35lb dbs for renegade row

Metcon class

A) 3 minutes max reps double unders. 3 minutes max rep plate burpees . 3 minutes max rep slamball/medball cleans.

Rest 3 minutes.

2 minutes max rep double unders. 2 minutes max rep plate burpees. 2 minutes max reps slamball/medball cleans.

Rest 2 minutes.

1 minute max rep double unders. 1 minute max rep plate burpees. 1 minute max rep slamball/medball cleans.

B) coaches choice

Monday July 18th, 2016


A) Find a heavy double split jerk in 15 minutes. If you find 2RM early get 1-3 sets of 2 @90% of A

B) Max squat clean and split jerks in 5 minutes @ ~65% of 1RM C+J or 155/105lb.

Rest 5 minutes.

Max calories on the rower in 5 minutes.


Use 65% of 1RM clean and jerk

Metcon class

Every 4 minutes for for 40 minutes alternate between A and B for 5 rounds of each

 A) Run 400m

B) 20 wallballs + 20 burpees

Rx-Plus: Run 400m holding wallball

Saturday, July 16th 2016


Part 1:
1. 4 X 5-8 Snatch Grip Deadlift w/wo deficit
2. 4 X 5(ea) Bird -Dogs w/isometric hold
Part 2: 20min AMRAP (Partner WOD)
 5x Power Snatches@95/65lb
8x Atomic Sit-ups
10x box jumps (24/20″)

Metcon class

Part 1: 4 minutes(Back-Feet-Belly)
Part 2: 5 Rounds of:
1min KB Deadlifts
1min Ab-Mat Sit-ups/Atomic Sit-ups
1min Wall-Balls
1min Side-Plank isometric hold

Friday, July 15th 2016


A) 5x100m sprint-easy walk back to start

B) Every 2 minutes for 16 minutes complete 15-20 wallballs + 3 heavy thrusters (155/105)



Metcon class

5x 4min on 3min off: 500m row + 20 alternating OH plate lunges (45/25lb) + max slamballs in remaining time

Thursday, July 14th 2016


A) Front squat: 5×5 starting at 70% of 1Rm and ascending weight each set

B) Run 200m-15 strict pullups-Run 400m-30 CTB pullups-Run 600m-45 kipping pullups-Run 800m

Scaled versions: 15 strict pullups-30 kipping pullups-45 ring rows


15 banded pullups-30 jumping pullups-45 ring rows


Run 200m-15 bar muscle ups-Run 400m-30 CTB pullups-Run 600m-45 pullups-Run 800m

Metcon class

30 min AMRAP:

5 rounds of Cindy (5 pullups-10 pushups-15 air squats)-20 db GTOH (40/30lb)

Wednesday, July 13th 2016


A) 5 minute AMRAP:

5 hang power cleans-4 alternating front rack lunges-3 jerks (115/75lb)

Rest 3 minutes

Then 4 minute AMRAP:

5 hang power cleans-4 alternating front rack lunges-3 jerks (95/65lb)

B) Every 75 secs for 12 rounds: 1) straight leg romanian deadlifts-8-10 reps 2) bar dips/weighted dips 5-10 reps 3) 10 db pullovers


135/95lb then 115/75lb

Metcon class

32 min EMOM

1) 6-10 burpee box jumps 2) 10-15 air squats + 10-15 kb swings 3) 50 double unders *Or scale to appropriate number of doubles or singles 4) rest

Tuesday, July 12th 2016


A) 6 min alternating EMOM

5-15 kipping toes to bar on one minute and 5-10 strict toes to bar other minute

B) 30 min AMRAP


Farmers carry 4xlength of rig (40-50lb/30-35lb dumbbells)- 8 db hang cleans- 12 front rack db squats .

 *3 burpee penalty for both partners if dbs/kbs are set down during complex

*One partner rests while the other person goes through entire complex


53/35lb kbs, double kb cleans and double kb front rack squats

Metcon class

8×2:30min on 2:30 off alternating between A and B.

A) 250m row then AMRAP 6 pullups (or ring rows)-6 burpees

B) 200m run then AMRAP 8 wallballs- 8 V-ups

Monday, July 11th 2016


A) Find a heavy triple overhead squat in 15 minutes. If you find 3RM early get 1-3 x 3 @ 90% of A

B) Isabel: 30 snatches for time (135/95)

*Any style snatch permitted *8 minute time cap.

C) 12 x 20secs on 10secs off alternating between hollow hold/handstand hold


Rest exactly 3 minutes after finishing Isabel and then complete Grace: 30 clean and jerks for time (135/95lb). Goal is to finish both under time cap. It will be tight!

Metcon class


medball clean (20/14lb)-hand release pushup-box jump