WOD

July 29, 2022

7/29/22

Gymnastics
Metcon (AMRAP – Reps)
3 Rounds

1:00 Max Rep Ring Rows
:30 Rest
1:00 Max Strict Ring Dips
:30 Rest

-Ring Row: use a difficult that allows for a set of 15+ to start.

-Ring Dip: must be able to perform 5+ perfect strict reps to start, otherwise perform bench dips or push ups.

-Goal is the same or more reps than 2 weeks ago with less rest between sets.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes

50′ HS Walk
20 Double DB/KB Deadlifts 70s/50s

Feel: Muscle Overload
Pacing: Sustain

Extra Work
Metcon
4 Rounds

1:00 Backwards Facing Sled Drag, moderate- heavy

Rest 2:00

July 28, 2022

7/28/22

Weightlifting
Back Squat (Weight)
Back Squat 3-3-2-2-1-1

Within ~1:00 after each set, perform an 80′ Empty Sled Sprint.

-Start at 80-85% and add weight each set.

-Goal: all three singles are 90-100% (may go for 1RM if it’s feeling good)
This is the second to last back squat day – retest will be NEXT week, not in week 7!

Front Squat (Weight)

Metcon
Metcon
5-10 minute cool down walk then,
Pick 1-4

– Pigeon Pose, 2:00/side
– Couch Stretch, 2:00/side – Saddle Pose, 2:00
– Dragon Pose, 2:00/side then,
Foam Roll Quads, Glute, Hamstrings

July 27, 2022

7/27/22

Gymnastics
Metcon
Option 1
30 Bar Muscle Ups in as few sets as possible
Rest no more than 3:00 between big sets
12 minute cap

Option 2
15 Bar Muscle Ups in as few sets as possible
Rest no more than 3:00 between big sets
12 minute cap

Option 3
EMOM 12 Minutes
1-3 Bar Muscle Ups, or Assisted Bar Muscle Ups (band, jumping, etc)

Metcon
Metcon (Time)
Every Minute until 90 Power Cleans have been completed, alternating minutes with a partner:

10 Pull Ups
Max Power Cleans 135/95bs in remaining time

14 minute cap

Feel: Gas
Pacing: Reach

Extra Work
Metcon (Time)
3 Rounds
Row 1,000m
Rest 1:00

-Goal is negative splits.
-Start somewhere between your 3k and 5k pace, and aim to finish at or faster than your 2k pace.

July 26, 2022

7/26/22

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes in teams of 4, alternating full rounds

6 Burpee Box Jump Overs 30/24"
4 D-Ball Over Shoulder (go heavy)

Feel: Gas
Pacing: Controlled Send

Extra Work
Metcon (AMRAP – Reps)
4 Rounds

1 Set of Deficit HSPU 2/1" then,
1 Max Rep Set of Deficit HSPU 2/1"

Rest 3:00 between all sets.

-First 4 sets should be a similar number of reps, with set 5 being the largest set.

July 6, 2022

7/6/22

Weightlifting
Back Squat (Weight)
Back Squat 5-5-3-3-2-2

Within ~1:00 after each set, perform 3 seated box jumps for maximal power. Sit on a box at approximately parallel and jump to a taller box for maximal explosiveness.

Rest 3-5 minutes after the box jumps.

Start at 75% and add weight each set, ending at a heavy double or 2RM.

Goal: sets of 3 are slightly heavier than last week. Attempt to hit the set of 2 you hit last week for 2 sets, or heavier (may go for 2RM if it feels good).

Front Squat (Weight)

Metcon
Metcon
5-10 minute cool down walk then,
Pick 1-4

– Pigeon Pose, 2:00/side
– Couch Stretch, 2:00/side – Saddle Pose, 2:00
– Dragon Pose, 2:00/side then,
Foam Roll Quads, Glute, Hamstrings

Extra Work
Metcon (Calories)
AMRAP 24 Minutes, in Pairs

Alternate 1:00 Max Cal Bike

-Preferred Bike is C2 Bike, but Echo Bikes work as well.

July 5, 2022

7/5/22

Metcon
Metcon (Time)
For Time:

15 Burpee Box Jump Overs
40 DB Shoulder to Overhead
15 Burpee Box Jump Overs
30 DB Shoulder to Overhead
15 Burpee Box Jump Overs
20 DB Shoulder to Overhead
15 Burpee Box Jump Overs
10 DB Shoulder to Overhead
15 Burpee Box Jump Overs

Men: 50lb DBs, 24" box
Women: 35lb DBs, 20" box

Extra Work
Metcon (AMRAP – Rounds)
AMRAP 12 Minutes

In teams of 5
100′ Farmers Carry AHAP

July 4, 2022

7/4/22

Metcon
1776 (Time)
For Time (In a Team of 2 or 3)

Kettlebell Swings 53/35
Box Jumps 24/20
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (Calories)
Double-Unders
Wall-Balls
Ball Slams 30/20
Dumbell Push Press 50/35

-As a team, complete a total of 1776 reps involving all exercises in any order

July 1, 2022

7/1/22

Metcon
Metcon (Time)
"Pennies"

For Time

6 Squat Cleans 185/125lbs
6 Muscle Ups
Run 400m
6 Squat Cleans 185/125lbs
6 Muscle Ups
Run 400m
6 Squat Cleans 185/125lbs
6 Muscle Ups
Run 400m
6 Squat Cleans 185/125lbs
6 Muscle Ups

20 minute cap

Extra Work
Metcon
5 Rounds for Quality

5-30 GHD Sit Ups
15 Hip Extensions
50′ HS Walk (may pirouette at 25′ if possible)

-Athletes and coaches must be mindful of total GHD volume. Reduce reps to as few as 5 per round with reduced ROM.

June 30, 2022

6/30/22

Metcon
Metcon (Distance)
AMRAP 30 Minutes
Teams of 4
– 200m Odd Object Run
– Row for Distance (meters)
– Rest
– Rest

*One athlete performs a 200m odd object run while 1 athlete rows and the other 2 rest. Once the run is complete, athletes rotate in the line.

*Odd Object is intended to be light enough to run with.

*Score is the team’s cumulative distance rowed(meters).

June 29, 2022

6/29/22

Weightlifting
Front Squat (Weight)
EMOM 12 Minutes
1 Pause Front Squat

-Pause for 2 seconds in the bottom of the squat.

-Start around 60% and build each round

Metcon
Metcon (Time)
3 Rounds

20 HSPU
30 Wallballs 20/14lbs

Extra Work
Metcon
EMOM 10 Minutes

7 Burpees to 6" Target
1 Repeatable Set of Chest to Bar or Chin Over Bar Pull Ups

-Set size can be anywhere from 3-10 reps, but should remain consistent within 1-2 reps over all 10 minutes.

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