July 31 –15-12-9

  • Pull Ups
  • Thrusters 115/95
  • 800 M Run
  • 9-12-15
  • Thrusters 115/95
  • Pull Ups

 

July 30 – Push Press – 3-3-3, 2-2-2, 1-1-1, THEN

  • Tabata – Jumping Barbell Back Squats

 

July 29 – Strength Training

  • Deadlift – 1 Rep Max
  • 3 RNDS – 12-15 Reps
    • Good Mornings
    • Weighted Sit Ups
    • Heavy Sled Push x 3

 

July 28 – 7 RNDS

  • 7 Thrusters 135/95
  • 7 Chest to Bar Pull Ups
  • 14 KBSDHP 70/44
  • 250 M Run

 

July 27 – “Grace”

  • 30 Clean and Jerks 135/95

 

July 26 – Strength Training

  • Bench Press – 3 Reps x 12 Sets @ 55% Max Weight
    • 4 Sets Narrow Grip
    • 4 Sets Regular Grip
    • 4 Sets Wide Grip
    • 50 Ring Push Ups
    • 3 RNDS – 12-15 Reps
      • Bar Dips
      • Dumbbell Bent Over Row with Bench Assistance
      • Knees to Elbows with Feet in Rings

 

July 26 – For Time

  • 30 Burpees
  • 15-12-9
    • Squat Snatch 115/75
    • Pull Ups
    • Box Jumps 24/20
    • 800 M Run

July 25 – Back Squat – 3-3-3-3-3-3-3, THEN

  • “Annie” – 50-40-30-20-10
    • Double Unders
    • Sit Ups

 

July 24 – 18-15-12-9-6-3

  • Push Jerk 115/95
  • Jumping Lunges
  • Floor Press 115/95
  • 200 M Run Between RNDS

 

July 23 – 30-20-10

  • DB Ground to Overhead 50/30
  • KBS 53/35
  • Deadlift 185/115
  • 500 M Run Between RNDS

 

July 22 – Strength Training Class

  • Box Squat – 1 Rep Max
  • 3 RNDS – 12-15 Reps
    • Romanian Deadlift
    • Ring Rows with Feet on Box
    • 5 Second Sit Ups – 5 Seconds Up & 5 Seconds Down

 

July 21 – “Nancy” – 5 RNDs

  • 400 M Run
  • 15 OHS 95/65

 

July 20 – On the Minute for 20 Minutes

  • Even Minutes
    • 3 Front Squats – Max Load
    • 6 Burpees
    • Odd Minutes
      • 9 Pull Ups
      • 6 Clapping Push Ups

 

July 19 – For Time

  • 50 Wall Balls 20/14
  • 25 Hang Power Snatches 45/33
  • 40 Wall Balls
  • 20 Hang Power Snatches
  • 30 Wall Balls
  • 15 Hang Power Snatches
  • 20 Wall Balls
  • 10 Hang Power Snatches
  • 10 Wall Balls
  • 5 Hang Power Snatches

July 19 – Strength Training Class

  • Bench Press – 3 Reps x 12 Sets @ 50% Max Weight
    • 4 Sets Narrow Grip
    • 4 Sets Regular Grip
    • 4 Sets Wide Grip
    • 50-100 Push Ups – As Many As Possible – Max Out
    • 3 RNDS – 12-15 Reps
      • DB Bent Over Row
      • KB Tricep Extension
      • GHD Sit Ups

 

July 18 – “Masters Chipper”

  • 10 Deadlifts
  • 20 Pull Ups
  • 30 Box Jumps
  • 40 Kettlebell Swings
  • 50 Double Unders
  • 40 Kettlebell Swings
  • 30 Box Jumps
  • 20 Pull Ups
  • 10 Deadlifts
  • Weights
    • Ages 45-49 = 275/195 – Rx – 24/20 – 53/35 – Rx
    • Ages 50-54 = 255/175 – Rx – 24/20 – 53/35 – Rx
    • Ages 55-59 = 245/155 – Rx – 20 SU – 35/26 – Rx
    • Ages 60+ = 225/135 – Rx – 20 SU – 35/26  – Rx

     

July 17 – 15 Min AMRAP

  • 7 OHS 115/75
  • 7 Pull Ups
  • 12 Floor Press 115/75
  • 250 M Run

July 16 – “Tumilson” – 8 RNDS, For Time

  • 200 M Run
  • 11 Burpee Deadlifts

July 15 – Strength Training Class

  • OHS – 3 Rep Max
  • 3 RNDS – 12-15 Reps
    • Barbell Bent Over Rows
    • Heavy Slam Ball
    • 5 RNDS x 50 M – Heavy Sled Push

July 14 – “Partner WOD”

  • 500 M Run w/Med Ball 20/14
  • 75 Med Ball Cleans 20/14 while Partner does Hanging L Hold
  • 100 Box Jumps 24/20 while Partner does Hand Stand Hold
  • 125 KBS 53/35 while Partner does Hand Release Push Ups

July 13 – “Pick Your Girl”

  • Elizabeth
  • Fran
  • Isabel
  • Grace
  • Diane
  • Karen

 

July 12 – “Like” Masters WOD 3 – For Time

  • 1000 M Row
  • 30 Power Cleans 135/95
  • 50 Burpees

 

July 12 – Strength Training Class

  • Box Squats – 2 Reps x 10 @65% w/1 Chain
  • Conventional Bandy Deadlifts – 2 Reps x 10 @55%
  • 3 RNDS – Max Reps
    • Floor Press @60% 1 Rep Max
    • V Ups

 

July 11 – 3 RNDS

  • 8 Split Snatch 115/75
  • 7 Bar Muscle Ups
  • 400 M Run

 

July 10 – “Not So Dirty Thirty” – For Time

  • 30 GHD Sit Ups
  • 30 Deadlifts 225/165
  • 30 Double Unders
  • 30 OHS 95/65
  • 30 Pull Ups

July 9 – Front Squat – 2 Rep Max Weight

July 8 – Strength Training Class

  • Sumo Deadlift – 2 Rep Max
  • 5 RNDS – 8-10 Reps
    • Good Mornings (with Bar)
    • Weighted Belt Squats
    • 3 RNDS – 10-12 Reps
      • DB Tricep Roll Backs
      • Knees to Elbows w/Toes in the Rings

July 7 – Score = Max Reps in 20 Minutes- 30 Seconds On, 30 Seconds Off

  • Row for Calories
  • Med Ball Cleans 20/14
  • DB Deadlifts
  • Ball Slams
  • Clapping Push Ups

July 6 – 1 Rep Max Clean – THEN

  • 21-15-9
    • OHS 95/65
    • Pull Ups

July 5 – On the Minute for 12 RNDS (all weights = technique load)

  • 1 Hang Power Snatch
  • 1 Hang Squat Snatch
  • 1 Full Snatch
  • THEN
    • 8 x 100 M Sprint
    • Jog Back BTWN Runs

July 5 – Strength Training Class

  • Box Squats – 2 Reps x 12 Sets @ 60% Max Weight with 1 chain on each side
  • Conventional Bandy Deadlifts – 2 Reps x 10 Sets @ 60% Max Weight
  • 3 RNDS – 10-15 Reps
    • 1 Arm DB BO Rows
    • Reverse Hypers or Hip Extensions
    • GHD Sit Ups

July 4 – “Tommy’s Dirty Thirty”

  • 30 Wall Balls 20/14
  • 30 Burpees
  • 30 Hip Extensions
  • 30 Double Unders
  • 30 T2B
  • 30 Sit Ups
  • 30 KBS 53/35
  • 30 DB Snatch
  • 30 Calorie Row
  • 30 Jumping Lunges

July 3 – For Time

  • 50 Pull Ups
  • 25 Burpees
  • 15 OHS 135/95
  • 1 Mile Run
  • 15 OHS
  • 25 Burpees
  • 50 Pull Ups

July 2 – 5 Sets of On the Min for 3 RNDS

  • 2 Full Squat Cleans to Thruster or Split Jerk
  • 4 Deadlifts
  • 8 Push Ups
  • (Score = Max Weight Completed 3 RNDS)

 

July 1 – Strength Training Class

  • Push Press – 1 Rep Max
  • 3 RNDS AMRAP – KB Press – Rest w/ 10 Deep Breaths BTWN Each RND
  • 3 RNDS – 25 Reps
    • Row for Calories (25 Cal)
    • 1 Arm Bandy Tricep Extension