WOD / BLOG
Monday 7/15
Monday 7/15 - 4x121 then movement patterns
5 rounds for time:
14 deadlifts, 65/95/135lbs.
7 thrusters
14 burpee-over-bar
1:00 rest
Post time to whiteboard/journal/Discord!
Week of 7/15 to 7/20
Monday 7/15 - 4x121 then movement patterns
5 rounds for time:
14 deadlifts, 65/95/135lbs.
7 thrusters
14 burpee over bar
1:00 rest
Tuesday 7/16 - 4x121 then 3-part pausing deadlifts for 10 minutes
AMRAP in 8 minutes:
20 dumbbell walking lunges, 20/35/50lbs
20 burpee-over-dumbbellthen establish a 3RM push press in 12 minutes
Wednesday 7/17 - 2x12321 then 5k row/ski or 10k berg
“WEIGHTED NICOLE”
5 rounds for time:
400m medicine ball run, 8/14/20lbs
max unbroken pullups
Thursday 7/18 - 2x12321 then Junkyard Dog Warmup x2 and Bella Complex work
every minute on the minute for 30 minutes:
a. 10/15 calories
b. 15 situps
c. clean + jerk + front squat + jerk (as heavy as possible)
Friday 7/19 - 5x121 + stretchy runs
10 rounds for max total reps:
:20 kettlebell clean & jerks, :40 rest
:20 hand-release pushups, :40 rest
:20 kettlebell sumo deadlift high pulls, :40 rest
Saturday 7/20 - 5x121 and front squats
YGIG 10 rounds for time:
10 pullups
10 dips
400m sandbag carry together
Partition the pull-ups and dips however! Partner option: double the reps, run the 800 together - split reps however you would like!
+++
Saturday 7/13
Workout of the Day for Saturday 7/13/2024
3 rounds for time:
800m run
30 thrusters
30 chest-to-bar pullups, 45/65/95lbs
Partition the thrusters and pull-ups however! Partner option: double the reps, run the 800 together - split reps however you would like! Post times to whiteboard, your journals, and our Discord!
Friday 7/12
Workout of the Day for Friday 7/12/2024
50-40-30 reps for time:
calories bike erg
toes-to-bar
Complete a 150m double kettlebell rack carry (2x12/16/24kg) after each set. Post times to whiteboard, your journal, and our Discord!
Thursday 7/11
Workout of the Day for Thursday 7/11/2024
7 rounds of
- :30 kettlebell cleans, :30 rest
- :30 burpees, :30 rest
- :30 kettlebell sumo deadlift high pulls, :30 rest
Post results to whiteboard, journal, and Discord!
Wednesday 7/10
Workout of the Day for Wednesday 7/10/2024
every minute on the minute for 20 minutes:
a. 5 ground-to-overhead, 65/95/135lbs
b. 7 handstand pushups
c. 50 double unders
d. 14/18 calorie row
Post attendance to whiteboard, then all your results into your journal and our Discord!
Tuesday 7/9
Workout of the Day for Tuesday 7/9 - 4x121
5 rounds for time:
400m run
15 chest-to-bar pullups
15 ab-mat situps
Post time to whiteboard, journal, and Discord!
Monday 7/8
Workout of the Day for Monday 7/8/2024 - 3x121
for time:
70 dumbbell box step-ups, 20/35/50lbs to 12/20/24”
60 box jumps
50 dumbbell thrusters
This is a single dumbbell workout! Post time to whiteboard, journal, and Discord!
Week of 7/8 to 7/13
Monday 7/8 - 3x121
for time:
70 dumbbell box step-ups, 20/35/50lbs to 12/20/24”
60 box jumps
50 dumbbell thrusters
This is a single dumbbell workout.
Tuesday 7/9 - 4x121
5 rounds for time:
400m run
15 chest-to-bar pullups
15 ab-mat situps
Wednesday 7/10 - 4x121
every minute on the minute for 20 minutes:
a. 5 ground-to-overhead, 65/95/135lbs
b. 7 handstand pushups
c. 50 double unders
d. 14/18 calories
Thursday 7/11 - 1x12321
7 rounds:
:30 kettlebell cleans, :30 rest
:30 burpees, :30 rest
:30 kettlebell sumo deadlift high pulls, :30 rest
Friday 7/12 - 1x12321
50-40-30 reps for time:
calories bike erg
toes-to-bar
Complete a 150m double kettlebell rack carry (2x12/16/24kg) after each set.
Saturday 7/6
3 rounds for time:
800m run
30 thrusters
30 chest-to-bar pullups, 45/65/95lbs
Partition the thrusters and pull-ups however! Partner option: double the reps, run the 800 together - split reps however you would like!
+++
Las week we reset our PULLUP STRENGTH LADDER. Our goal is to have you “level up” to the next version of the pullup but we also want to see you develop that handstand pushup.
Let’s add to last week’s PULLUP skill tree with a HANDSTAND PUSHUP tree!
Saturday 7/6
Workout of the Day for Saturday 7/6.2024
AMRAP in 30 minutes:
10 pullups
200m run
30 box jumps, 12/20/24”
10 toes-to-bar
200m run
30 box jumps, 12/20/24”
Optional partner “You Go, I Go” option. Post scores to whiteboard, journal, and Discord!
Friday 7/5
Workout of the Day for Friday 7/5/2024
AMRAP in 12 minutes:
10 power clean
10 front rack reverse lunge
10 pogo burpeethen establish a max jerk double in 8 minutes
Post score and heaviest successful lift to whiteboard, journals, and Discord!
Thursday 7/4
Workout of the Day for Independence Day Thursday 7/4/2024
“NUTTS”
for time:
10 handstand push-ups
15 deadlifts, 125/175/250lbs
25 box jumps, 16/24/30”
50 pull-ups
100 wall ball, 8/14/20lbs to 8/9/10’
200 double unders
400m weighted run, 15/25/45lbs
Post time to whiteboard, your journal, and our Discord!
Wednesday 7/3
Workout of the Day for Wednesday 7/3/2024
3 rounds for time:
800m run
30 dumbbell step-ups, 2x20/35/50lbs to 12/20/24”
10 wall walks
SupeRx goes 2x12/1624kg kettlebells. Post time to whiteboard, journal, and Discord!
Tuesday 7/2
Workout of the Day for Tuesday 7/2
“NATE”
AMRAP in 20 minutes:
2 muscle-ups
4 handstand push-ups
8 overhead kettlebell swings, 16/24/32kg
Post total reps to whiteboard, your journal, and our Discord!
Monday 7/1
Workout of the Day for Monday 7/1/2024 - 3x121
for time:
50 handstand pushups
50 thrusters, 35/55/75lbs
50 chest-to-bar pullups
50 sumo deadlift high pulls, 35/55/75lbs
Post time to whiteboard, journal, and gym Discord!
Week of 7/1 to 7/6
Monday 7/1
for time:
50 handstand pushups
50 thrusters, 35/55/75lbs
50 chest-to-bar pullups
50 sumo deadlift high pulls, 35/55/75lbs
Tuesday 7/2
“NATE”
AMRAP in 20 minutes:
2 muscle-ups
4 handstand push-ups
8 overhead kettlebell swings, 16/24/32kg
Wednesday 7/3
3 rounds for time:
800m run
30 DB step-ups, 2x20/35/50lbs to 12/20/24”
10 wall walks
SupeRx goes 2x12/1624kg kettlebells.
Thursday 7/4
“NUTTS”
For time:
10 handstand push-ups
15 deadlifts, 125/175/250lbs
25 box jumps, 16/24/30”
50 pull-ups
100 wall ball, 8/14/20lbs to 8/9/10’
200 double unders
400m weighted run, 15/25/45lbs
Friday 7/5
AMRAP in 12 minutes:
10 power clean
10 front rack reverse lunge
10 pogo burpeethen establish a max jerk double in 8 minutes.
Saturday 7/6
AMRAP in 30 minutes:
10 pullups
200m run
30 box jumps, 12/20/24”
10 toes-to-bar
200m run
30 box jumps, 12/20/24”
Optional partner “You Go, I Go” option.
+++
We’re resetting our PULLUP STRENGTH LADDER that we do as warmups alongside our weekly warmups. Our goal is to have you “level up” to the next version of the pullup.
[If you’d like you can continue off of the original numbers off of the chart above the journals in gym. We would be at the beginning of Week 9 of the 12.]
Saturday 6/29
Workout of the Day for Saturday 6/29/2024
In any order
A. AMRAP in 7 minutes:
max calorie rowB. AMRAP in 7 minutes:
7-14-21-28-etc
burpee over dumbbell
DB snatch, right arm
DB snatch, left armRx = 20/35/50lbs
C. AMRAP in 7 minutes:
5 double KB clean
10 double KB front squats
150m farmer's carryRx = 2x8/12/20kg
Post scores to whiteboard, journal, and gym Discord!
Friday 6/28
Workout of the Day for Friday 6/28/2024 - 1to5to1
for time:
15 hang clean & jerks, 35/65/95lbs
10-20-30-40-50 alternating front rack reverse lunge
Post time to whiteboard, journal, and gym Discord!
Thursday 6/27
Workout of the Day for Thursday 6/27/2024 - 1to5to1
AMRAP in 8 minutes: 800m run + 50 burpee broad jumps
AMRAP in 8 minutes: 800m run + 1km row
AMRAP in 8 minutes: 800m run + 100 sandbag lunges, 14/30/50lbs
AMRAP in 8 minutes: 800m run + 200m farmer's carry, 2x12/16/24kg
AMRAP in 8 minutes: 800m run + 50/75/100 wall ball, 4/8/14lbs to 8/9/10’
Post attendance to whiteboard, journal, and Discord!
Wednesday 6/26
Workout of the Day for Wednesday 6/26/2024 - 6x121
every minute on the minute for 20 rounds:
a. 5 pullups + 10 pushups + 15 squats
b. clean + shoulder-to-overhead + front squat + shoulder-to-overhead
Post heaviest complex to whiteboard, journal, and gym Discord!