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170720 (Thursday)


Strength Benchmark

Back Squat
Take 20 minutes to establish a new 1RM.



15-12-9-6-3 for time:
Hang Power Cleans (105/75)
KB Box Step Overs (53/35) (24/20)

For the step overs, carry a single kettlebell onto and over a box. Both feet must touch the top of the box.


170719 (Wednesday)



Work on completing the following without coming off the bar:
1 Pullup
1 C2B Pullup
1 Bar MU

Proficient? Complete a 10 minute EMOM of the series.

Still working on a movement? Perform the complex until you hit movement failure and complete the series with reps of the most difficult movement you can do.

If you do not yet have TTB, work with the Coach on developing this movement.



50 Double Unders


170718 (Tuesday)



Squat Snatch
Work up to 80% 1RM, then…

2 Squat Snatch



For time:
30 STO (75/55)
20 Pistols (alternating)
30 OHS (135/95)
20 Pistols (alternating)
30 STO


170717 (Monday)



Max Distance: Handstand Walk

We are continuing our work with inversions this week. If you’ve progressed to a point of walking, take several passes at your max distance. If you are off the wall but not walking, make efforts to stabilize. Practice some shoulder taps against the wall. If you are still working on the wall, find a friend to catch your legs off the wall and attempt balance with assistance. Still working up to getting inverted? Work with a coach on handstand tips and progressions.



In teams of 2, for time:
5K Row*

*EMOM, the non-rowing partner goes on a 100m Run


170715 (Weekend)


Saturday – Team WOD

In teams of 3, five rounds for max team reps:
60 seconds of Double Unders
60 seconds of Alternating Reverse Lunges with KB (53/35)
60 seconds of Hang Power Snatch (95/65)
Rest 60 seconds

Each partner works on a different station. Partners rotate through the three movements and on the fourth minute of each round, all rest. Score total team reps.



Sunday – Open WOD

Take 2-3 minutes to find your Max Distance Broad Jump


1 Deadlift at 85+% 1RM


“Open WOD 17.2”

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
• 50-ft. weighted walking lunge
• 16 toes-to-bars
• 8 power cleans
Then, 2 rounds of:
• 50-ft. weighted walking lunge
• 16 bar muscle-ups
• 8 power cleans
etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

M 50-lb. dumbbells
F 35-lb. dumbbells

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups


170714 (Friday)



Pause Back Squat 5×3

Work up to a heavy triple.



3 rounds for time:
500m Row
10 Thrusters (135/95)
20 Abmat Situps



300m Jog
1 Minute Lat Rollout


170713 (Thursday)



Every 90 seconds for 6 minutes (4 sets):
Power Clean + Jerk @ 50-65%

followed by…

Every 2 minutes for 8 minutes (4 sets):
Hang Clean + Jerk @ 65-80%

followed by…

Every 2 minutes for 8 minutes (4 sets):
Squat Clean + Jerk @ 80-95%

The goal here is to increase the weight on the bar each rep.



Three rounds for time:
400m Run
15 Pushups
25 Kettlebell Swings (53/35)


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