WEEK of WOD's 7.12.21 -7.17.21

MONDAY, JULY 12th

A. Back Squat:

- 5 sets of 5 reps, keep sets btw 70-85% of 1-RM

B. For Time:

50 Air Squats

- into -

75-60-45-30-15

Double Unders

25-20-15-10-5

Toes to Bar

- into -

50 Air Squats

Target time: 10-12 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

40 Air Squats

into

50-40-30-20-10

Double Unders

20-16-12-8-4

Toes to Bar

into

40 Air Squats

Scaling Option 2 (Beginner)

30 Air Squats (to a ball)

into

50-40-30-20-10

Single Unders

25-20-15-10-5

Abmat Sit Ups

into

30 Air Squats (to a ball)

TUESDAY, JULY 13th

A. 10min AMRAP

10 Single Arm Dumbbell Push Press (L) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)

10 Single Arm Dumbbell Push Press (R) (50/35)

25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)

Target number of Rounds each set: 4+ rounds

Minimum number Rounds before scaling: 3 rounds

Scaling option 1 (Masters 45+)

10min AMRAP

10 Single Arm Dumbbell Push Press (L) (35/25)

25ft Dumbbell Walking Lunge (35/25)

10 Single Arm Dumbbell Push Press (R) (35/25)

25ft Dumbbell Walking Lunge (35/25)

Scaling Option 2 (Beginner)

10min AMRAP

10 Single Arm Dumbbell Push Press (L) (light)

10 Alternating Step Ups (20in)

10 Single Arm Dumbbell Push Press (R) (light)

10 Alternating Step Ups (20in)

B. For Steady Movement/ Quality:

15min AMRAP

100' Sled push (2x45/ 1x45)

30sec Ring Plank

30sec Hollow Hold

Scale: by Load on sled, 30sec Plank off Hands, 30sec One Leg HH or Dead Bug

WEDNESDAY, JULY 14th

A. Every minute for 10 minutes...

2 Position Clean

*start EMOM at 60% and build throughout 10 minutes; keep technique solid throughout sets, if movement gets sloppy, > don't add load; goal is to finish btw 80-85% of 1-RM

*Floor > Hang

*Squat Cleans are suggested

B. Tabata Cycles...

Tabata Calorie Echo (8 rounds)

- Rest 2:00 -

Tabata Calorie Row (8 rounds)

- Rest 2:00 -

Tabata Bar Muscle-Ups (8 rounds)

Target number of Reps each set:

Assault Bike/Row: 50/40 + Calories (total)

Bar Muscle Ups: 25+

Minimum number reps before scaling:

Assault Bike/Row: - 35/25 Calories (total)

Bar Muscle Ups: 15

Scaling option 1 (Masters 45+)

Tabata Calorie Assault Bike (8 rounds)

Rest 2:00

Tabata Calorie Row (8 rounds)

Rest 2:00

Tabata Low Bar Muscle-ups or Banded Muscle-ups or Kipping Pull-ups

C. Foam Roll/Smash Lats 2min ea side

THURSDAY, JULY 15th

A. In 10 minutes, complete 5 x 3 Push Press @ 75-85%

B. 5 rounds for Time:

20 Sandball Slams (50/30)

20 Push-Ups

20 Box Jump Overs (24/20")

Target time: 14-16 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

5 rounds

15 Sandball Slams (40/20)

15 Push-Ups

15 Box Jump Overs (16)

Scaling Option 2 (Beginner)

5 rounds

20 Alternating Dumbbell Snatch (light)

15 Bar Push Ups

20 Alternating Box Step Ups. (low)

C. 2min Foam Roll/Smash Pecs ea side

FRIDAY, JULY 16th

A. For Time:

400m Run

63 Deadlifts (95/65)

400m Run

45 Hang Power Cleans (95/65)

400m Run

36 Thrusters (95/65)

400m Run

Target time: 15-17 minutes

Time cap: 20 minutes

Scaling option 1 (Masters 45+)

400m Run

63 Deadlifts (75/55)

400m Run

45 Hang Power Cleans (75/55)

400m Run

36 Thrusters (75/55)

400m Run

Scaling Option 2 (Beginner)

500m Row

40 Dumbbell Deadlifts (light)

400m Row

30 Dumbbell Hang Power Cleans (light)

300m Row

20 Dumbbell Thrusters (light)

200m Row

B. Every 2 minutes for 10 minutes:

1 Legless Rope Climb

2 Wall Walks

10 Alt Pistols

Scale to: 3 Negative Pull-ups (banded if needed)

4 Half Wall Walks or 8 Walking Planks

10 Alt High Box Step Ups

SATURDAY, JULY 17th

A. 2:00 AMRAP

2 Rope Climbs

10/8 Calorie Ski or Row

Max Rep Back Squats (135/95)

- rest 1:00 between sets -

4th round extended to 3 minutes.

Go until 75 reps of Back Squats are complete

Target time: 10-12 minutes

Time cap: 18 minutes

Scaling option 1 (Masters 45+)

2:00 Amrap

1 Rope Climb or 5 Single Arm Ring Rows (ea arm)

8/7 Calorie Ski or Row

Max Rep Back Squats (95/65)

- rest 1:00 between sets -

Scaling Option 2 (Beginner)

2:00 Amrap

10 Jumping Pull Ups

8/7 Calorie Ski or Row

Max Rep Air Squats

- rest 1:00 between sets -