July 30

Tech/Strength

10-8-6-3-3-3

Todays WOD:
21-15-9
Pull-ups

Push Press 95/65lb

July 29

Tech/Strength

Deadlifts
10-8-6-3-1-1-1-1

Todays WOD
3 Rounds for Time
10-Deadlifts 185/115lb
15-Ab Mat Sit Up
20-Double Unders

july 28

Rest Day

And...... it's another one down! :)

July 27

Todays WOD:

800m Run

25 Wall Balls

20 Hang Power Snatch 75/55lb

15 Burpees

200m Run

20 Wall Balls

15 Hang Power Snatch 75/55l

10 Burpee

200m Run

15 Wall Balls

10 Hang Power Snatch 75/55lb
5 Burpees

800m Run

July 26

Tech/Strength

Shoulder Press

8-6-4-2-1-1-1

Todays WOD:

4 Rounds for Time

5-Shoulder Press 95/65

10-Double Unders

15-GHD Sit ups

July 25

Tech/Strength:

Front Squats

10-8-6-3-1-1-1

Todays WOD:

21-15-9

Front Squat 135/95lb

Pull up's

July 23

Tech/Strength
Handstands and

Handstand push ups

Todays WOD:

7 Rounds for Time

5-Clean and Press 95/65lb

7-Ring Dips

9-KB swings 53/35lb

July 22

Tech/Strength

Rope Climbs

Todays WOD:

3-Rounds for Time

15-Wall Balls 20/14lb

15-Ab mat Sit ups

200m Run

July 21

Todays WOD:

Power Snatches

3-3-3-3-3-3-3

July 20

Tech/Strength

Deadlift
5-5-5

Todays WOD:
15min AMRAP
20-Box Jump 24/20"
20-Deadlifts 135/95lb

20-Push ups

July 19

Todays WOD:
OH Squats

1-1-1-1-1-1

July 18

Tech/Strength

Push Press
10-8-6-3-1-1-1

Todays WOD:
5 Rounds for time
15-KB swings 53/35lb
12-Push Press 95/65
10-Pull Ups

July 17

Rest Day

July 16

Tech/Strength

Double Unders

Todays WOD:
21-15-9
Double Unders
OH. Walking Lunges 25/15lb
Ring Dips

July 15

Tech/Strength:

Bench Press
3-3-3

Todays WOD:
10-Pull Ups
20-Push Ups
30-Ab Mat Sit ups
400m Run

July 14

Tech/Strength:
Back Squat
3-3-3-3

Today's WOD:
"Last Accent"
5-10-15
Back Squat 225/135lb
Box Jumps 24/20"

July 13

Today's WOD:

20min AMRAP "Trapzilla"
5-Thrusters 95/65lb
7-Cleans 95/65lb
9-SDHP 95/65lb

July 12

Today's WOD:

Bench Press 3 Rep Max

3-3-3-3-3-3

July 11

Tech/Strength

Work on Pull ups 15min.

Todays WOD

2000m row

July 10

Rest Day

July 9

Tech/Strength

Rope Climbs

Todays WOD:

15min AMRAP

5 Hang Cleans 135/95lb

10 Front squats 135/95lb

200m Run

July 8

Tech/Strength

Muscle up progressions

Todays WOD: For Time
10-9-8-7-6-5-4-3-2-1 Reps/Rounds
Wall Ball 20/14lb
Pull ups
Burpee's (hand release)

July 7

Rest Day

July 6

Tech/Strength:

10min. Double Unders
(practice)

Todays WOD:
3 Rounds For Time
30 Box Jumps 24/20"
30 KB Swings 53/35lb
800m Run

July 5

Todays WOD

Push Jerk

1-1-1-1-1-1

July 4

Tech/Strength

Deadlifts
10-8-6-4-4-4
Work on Technique.

Todays WOD:
3-Rounds for Time
5-Deadlifts 275/185lb

7-Knee to Elbow

9-Hand Release Push ups

July 3

Rest Day

Welcome to the world Baby Jake, your Mommy's looking awesome!

July 2

Tech/Strength

Over Head Squats

10-8-6-3-3-3

Todays WOD:

3 Rounds For Time

500m Row

10-OH Squats 95/65lb

10-Push Press 95/65lb

July 1

Happy Canada Day!

Today's WOD:

20min AMRAP

10-SDHP 95/65lb

10-Pike Ups

10-Box Jumps 24/20"

200m Run

June 30

Rest Day