Programming: Week of July 29th - August 3rd, 2019


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Programming: Week of July 29th – August 3rd, 2019

Monday, July 29th, 2019

Strength: Shoulder Press
10 at 40% 1RM | 10 at 50% 1RM | 8 at 60% 1RM
8 at 70% 1RM | 8 at 75% 1RM | 10 at 60% 1RM

WOD: For time
30 Bear Complexes, 115/75 lbs
12 Min CAP

The point of this is intensity. If you need to lower the weight to get under the cap, go for it. That said, when we see you fly through your first 10 reps unbroken, we are going to add weight. 

Tuesday, July 30th, 2019

Strength: Dumbbell Bench Press
3-3-3-3-3
Chin Ups
3 Sets for Max Reps

WOD: For time
Run, 800 m
-- then --
2 rounds of:
25 Power Snatches, 75/55 lbs
25 Push-ups
-- then --
Run, 800 m

Wednesday, July 31st, 2019

Strength: Romanian Deadlift
5-5-5-5-5

WOD: 5 rounds for time of
7 Deadlifts, 275/185 lbs
30 Air Squats
7 Handstand Push Ups

Thursday, August 1st, 2019

Strength/Endurance/WOD #1: 3 rounds, each round for time, of
Row, 250 m
10 Alternating Dumbbell Hang Power Cleans, 70/44 lbs
20 Dumbbell Front Rack Lunges, 70/44 lbs

Rest 1 min between each round.

WOD: For time
Run, 400 m
40 Double Unders
20 Ring Dips
40 Double Unders
20 Toes-to-bars
Run, 250 m
40 Double Unders
20 Ring Dips
40 Double Unders
20 Toes-to-bars
Run, 400 m

Friday, August 2nd, 2019

Strength: Front Squat
5 @ 50% | 5 @ 60% | 5 @ 70%
5 @ 75% | 5 @ 75%

WOD: “Fran”
21-15-9 reps, for time of
Thruster, 95/65 lbs
Pull-up

Saturday, August 3rd, 2019

9am Friends & Family Class

WOD: 20 Min Alternating EMOM
15/12 Row Calories
15 Wall Balls, 20/14 lbs
15 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
15 Dumbbell Push Press, 50/35 lbs
15 Ball Slams




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