THURSDAY 7/20/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

A Strict Pull Up (Or Hardest Variation) 10 x 3 B.

KB Overhead Walk (Down + Back) x 3 C.

Hollow Hold :30 x 3

 

WOD

 

Benchmark WOD: “Karen”

150 Wall Balls (20/15)

 

TUESDAY 7/18/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Toes To Bar/ Knees To Elbow

EMOM 10 – 5 Reps

 

WOD

 

3 RFT

500 Meter Row

20/15 Calories Assault Bike

100 Double Unders

200 Meter Run

SATURDAY 7/15/17

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Tribute Workout in Honor of Ben Callahan.

 

This is a workout for all abilities and fitness levels- using Ben’s favorite movements (courtesy of Shoreline Athletics).

 

Wod #2 in Teams of 3: 
“Ben The Warrior”
2 Total Rounds:
3 Mins of Max Deadlifts 185/125 (mod: KB DLs)
– 1 min rest
3 Mins of Max Box Jumps (mod: step ups)
– 1 min rest
3 Mins of Max Stones (mod: med balls)
– 1 min rest
3 Mins of Max Pull Ups (mod: kb swings)
– 1 min rest
5 Mins of Max “Cheater” Burpees (don’t open your hips fully)
– 1 min rest


The #2 was Ben’s name. The 3 is for the 3 brother. The 5 is for the family of 5 including parent’s Dave and Paula.

 

THURSDAY 7/13/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Front Squat (With 3 Second Pause in Bottom)

3 x 5

 

WOD

 

6 Minutes AMRAP

20 Front Squat (115/75)

200 Meter Row

20 Burpees

200 Meter Row

20 Front Squat

 

Rest 2 Minutes

 

6 Minutes AMRAP

20 Deadlift (115/75)

200 Meter Row

20 Burpees

200 Meter Row

20 Deadlift

TUESDAY 7/11/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Strict Pull Ups – Max Set (2 Attempts)

Once Done

A1) Bar Dead Hang :20

A2) Negative Pull Up (Jumping or Regular) – 5 Reps x 4

 

WOD

 

Benchmark

“Grace”

30 C&J (135/95)

 

SUNDAY 7/09/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

Deadlift 5×5

 

WOD

 

5 Minute AMRAP

10 Power Cleans (95/65)

5 T2B

2 Minutes Row

 

5 Minute AMRAP

10 Push Press (95/65)

10 Air Squats

2 Minutes Row

 

5 Minute AMRAP

10 Deadlift

5 Box Jumps (24/20)

2 Minute Row

SATURDAY 7/08/17

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WARM UP
Trainer’s Choice

 

WOD

 

For Time: 35 Minute Cap

100 DB Hang Squat Clean (40/25)

While Partner Hangs on P/U Bar

100 Cal Assault Bike (Or 120 Cal Row)

While Partner Does DB Hold

100 Walking Lunges With DB

While Partner Holds Handstand (Or Seated Plate Hold)

800 M Run

 

THRURSDAY 7/06/17

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WARM UP
Trainer’s Choice

 

FIRST…
Skill

 

A1) Hollow Rock :20

A2) Arch Rock :20

x 3 Rest 90 Seconds Between Sets

 

B1) Kip Swing – 5 x 4 Sets

B2) DB Row – 5 Each x 4

Rest 1 Minute Between Sets

 

WOD

 

3 RFT: 25/20 Cal Row

15 Bar Facing Burpees

20 Front Squats (135/95) – From Ground

 

 

TUESDAY 7/04/17

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WARM UP
Trainer’s Choice

 

WOD

 

HERO WOD – WHITTEN

 

5 Rounds For Time

22 KettleBell Swings (2/1.5 Pood)

22 Box Jumps (24/20)

400 M Run

22 Burpees

22 Wall Balls (20/14)