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Author Archives: Justin

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Monday, July 28th

Posted on by Justin

Deadlift + Hang Power Clean + Push Jerk 1

“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Extra Credit:
4×8 DB Bench Press
- alternated with
4×8 DB Rows

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Saturday, July 26th

Posted on by Justin

Thruster 3

15 Thrusters (115/80)
15 CTB Pull-ups
50 Double Unders
12 Thrusters
12 CTB Pull-ups
50 Double Unders
9 Thrusters
9 CTB Pull-ups
50 Double Unders

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Friday, July 25th

Posted on by Justin

Front Squat 5

3 Rounds
400m Run
12 Burpees
21 Box Jumps

Extra Credit:
3 x Max Strict + Max Kipping HSPUs
or
5 x Max Handstand Holds

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Thursday, July 24th

Posted on by Justin

OTM 7
Power Snatch + Overhead Squat + Snatch

On the 6 minute start interval,
200m Row, then 30 Pull-ups
200m Row, then 30 Wallballs
200m Row, then 30 Toes to Bar
200m Row, then 30 Pistols

You do the row sprint and the 30 reps of whatever exercise is listed as fast as you can, then rest till the next 6 minute start interval before starting the next row sprint.

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Wednesday, July 23rd

Posted on by Justin

Power Clean 2

“The Chief”

5 Rounds
AMRAP in 3 minutes:
3 Power Cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of five 3 minute rounds.

Extra Credit:
OTM 10
5 strict Pull-ups
Weighted, dead-hang, or banded.

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Tuesday, July 22nd

Posted on by Justin

Back Squat, Building in weight 10 – 8 – 6 – 4 – 2

WOD 1:
21 – 15 – 9
KB Swings
Lateral Burpees (hop over KB)

- rest 3-5 minutes

WOD 2:
1000m Row

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Monday, July 21st

Posted on by Justin

Deadlift 3×3

3 Rounds
400m Run
12 Deadlifts
21 Wallballs

Extra Credit:
EMOM 10
1-3 Muscle-ups
or
Muscle-up Skill Work / Pull-ups / Ring Dips

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Saturday, July 19th

Posted on by Justin

Shoulder Press 5

AMRAP in 20
400m Run
10 Pull-ups
10 Shoulder to Overheads (115/80)

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Friday, July 18th

Posted on by Justin

Paused Back Squat 3

21-15-9
Pull-ups
Front Squats (95/65)
Box Jumps (24/20)

Extra Credit:
5 Rounds for Max Meters
1 Minute Row
1 Minute Rest

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Thursday, July 17th

Posted on by Justin

Power Snatch 2

30 Bar hop Burpees
400m Run
15 Power Snatches (115/80)
800m Run
15 Power Snatches
400m Run
30 Bar hop Burpees

Extra Credit:
3×10 GHRs
3×10 GHD Sit-ups

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