top of page

July 18-July 23


2 rounds

15 Power Cleans@155/105 (aim at medium heavy controlled singles)

10 Strict Pull ups

5 STO@same weight

20 min AMRAP

5 Box Jumps

10 OHS@75/55

15 Push Ups


8 min AMRAP

60 Wall Ball

120 DU

Rest 4

8 min EMOM

min 1-20/15 cal ski

min 2-50 FT HS Walk or Bear crawl

Rest 4

8 minAMRAP

10 Thrusters-heavy

30/21 Cal Row

Rest 4 min

8 min EMOM

min 1-20/15 cal ski

min 2-50 ft HEAVY farmers carry or pinch plate


3 rounds

15 CTB/Pull up (sickos can do MU)

100 FT FR walking lunge@135/95

400M Run

50 GHD (tuck, vups or abmat is 75)

100 FT Sled Push-heavy AF

50 T2B

200 FT Sled Push-heavy AF


400m Run

Walk 30 secs

800 M Run

Walk 1 min

1200M Run

Walk 2 minutes

1600M Run

Rest 3 min

4 rounds

15 Burpees

50 M Empty Sled Sprint

Rest 1 min between rds


A. Power Snatch-x2x6 sets-1 every 90@55,60,65,70,75,80%

B. Power Clean+Push Jerk+Squat Clean+Split Jerk@75%-1 set every 2 minutes

40/30 cal Bike

30 Deadlift@185/125

20 Bar Facing Burpees-you can do box jump overs if you came Thursday

10 Heavy Bench

10 Ring MU OR 10 dips+10 Strict Pull Ups

10 Heavy Bench

20 BFB

30 Deadlifts

40/30 Cal Bike


Partner WOD TBD

if at home:

10K Road Bike into

2400M Run

76 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Oct 23-Oct 30

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

Oct 16-Oct 22

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page