Monday 07/06/2020:
Snatch Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches
Snatch Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Front Squat
On the 3:00 x 5
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
Conditioning (in class)
“Laces Out”
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)
*mod jumping MU or burpee pull-ups. P.press and DL are doable in two or less sets. Wallball goal is to use Rx ball regardless of height.
Body Armor
3 Giant Sets:
9 Double Kettlebell Hang Clean (53’s/35’s)
50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)
Max Unbroken Strict Ring Dips
Rest 2 Minutes Between Sets
KILOS 24’s/16’s
HOME WOD:
“Laces Out”
AMRAP 18:
6 Strict Pull-Ups
9 Double Dumbbell Push Presses (50’s/35’s)
15 Double Dumbbell Deadlifts (50’s/35’s)
21 Jumping Air Squats
Body Armor
Not for Time:
15-13-11-9-7: Double Dumbbell Bent Over Rows
:30s Hollow Hold after each set
Tuesday 07/07/2020:
Gymnastic Capacity
AMRAP 2: Handstand Walk
Rest 30 Seconds
AMRAP 2: Dead Stop Strict Handstand Push-ups
Rest 30 Seconds
AMRAP 2: Handstand Walk
Conditioning (in class)
“Underground”
For Time: 30min cap
100 Double Unders, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups
*Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg
Starting on minute zero 15/12 calorie bike every 3 minutes for the duration of the workout. Mod quick steps or 2x singles. Mod pike pushups for HSPU
Row Conditioning
On the 4:00 x 2 Rounds:
800/650 Meter Row
On the 3:00 x 3 Rounds:
600/500 Meter Row
On the 2:00 x 4 Rounds:
400/350 Meter Row
HOME WOD:
“Underground”
For Time, with a 15:00 Time Cap:
100 DU, 50 Sit-Ups, 25 Hand-Release Pushups
80 DU, 40 Sit-Ups, 20 Hand-Release Pushups
60 DU, 30 Sit-Ups, 15 Hand-Release Pushups
40 DU, 20 Sit-Ups, 10 Hand-Release Pushups
20 DU, 10 Sit-Ups, 5 Hand-Release Pushups
*On the 0, and every 3:00 thereafter:
200m Run
Body Armor
3 Giant Sets:
7 Bottom Range Dumbbell Bench Press
7 Top Range Dumbbell Bench Press
7 Full Range Dumbbell Bench Press
Rest as needed between.
Wednesday 07/08/2020:
Capacity Builder
On the 2:00 x 5 Rounds:
Round 1: 30% Max Ring Muscle-ups, 10 Deadlifts
Round 2: 30% Max Ring Muscle-ups, 8 Deadlifts
Round 3: 30% Max Ring Muscle-ups, 6 Deadlifts
Round 4: 30% Max Ring Muscle-ups, 4 Deadlifts
Round 5: 30% Max Ring Muscle-ups, 2 Deadlifts
Strength: (in class)
E2MOM x 5
6 DB bench press AHAP
Conditioning (in class)
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses (50’s/35’s)
*goal is to have at least 1min of rest. Score is total working time
Body Armor
4 Giant Sets:
40 Banded Good Mornings
20 Alternating Pistols
10 Pausing Weighted Glute Bridges
Rest 2 Minutes Between Sets
HOME WOD:
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops over Dumbbells
5 Devil Presses (50’s/35’s)
Body Armor (Repeat from May 26)
4 Giant Sets:
15 Single Leg Glute Bridges (left)
15 Single Leg Glute Bridges (right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1:00 between sets
Thursday 07/10/2020:
TBD
HOME WOD:
Friday 07/11/2020:
Back Squat
3 reps
6 reps
12 reps
Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk
*Starting at 0:00, perform the complex every 1:30 for 5 sets.
Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
*Starting at 10:00, perform the complex every 2:00 for 5 sets.
Primer: (in class)
Every 90s x5
3 squat cleans (build to AHAP)
Conditioning (in class)

“Battleship”
5 Rounds For Time: (15min cap)
10 Front Squats (155/105)
20/15 Calorie Row
Body Armor
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 9 Pausing Hip Extensions
Minute 2: 15 GHD Sit-ups
Minute 3: 21 Kettlebell Russian Twists
HOME WOD:
“Battleship”
5 Rounds:
10 Double Dumbbell Thrusters (50’s/35’s)
20 Dumbbell Plank Rows (10/side)
30 Jumping Lunges
KILOS: 22.5’s/15’s
Body Armor
2:00 – 1:30 – 1:00 – :30:
Pushup Plank Hold
Hollow Hold
Wall Squat Hold