Friday, July 31


Junk yard dog

10 wall ball

10 ring swings

10 toes to rings

5-10 knees to elbows

10 med ball cleans

Burgener warm-up with clean grip

Burgener warm-up with snatch grip



Clean 5×65%, 5×75%, 5×85% + reps

Newbies can hpc or power clean dumbbells or medballs if need be.


21-18-15-12 and 9 reps for time of:

Power Snatch

Wall Ball



L1- choose mods (knee ups or toes to rings and weight)

L2- 85lbs/55lbs, 20lb/14lb ball

L3- 115/75lbs, 20lb/14lb ball


Thursday, July 30


Practice double unders or single unders for 3 minutes

10 Russian kb swings

10 American kb swings

5 HSPU to 3 abmats or wide grip plank push-ups

5 HSPU to 2 abmats or narrow grip plank push-ups

5 HSPU to 1 abmat or elevated push-ups

5 HSPU no mats

10 abmat si-ups

10 pull-ups



Press- 5×65%, 5×75%, 5×85%+ reps.



For time:

30 Handstand Push-ups

40 Pull-ups

50 Kettlebell swings

60 Abmat sit-ups

70 Double unders


L1- choose mods for HSPU or just do push-ups and weight for KB, single unders

L2- Rx’d 1.5 pood/1 pood

L3- Chest to bar pull-ups


Wednesday, July 29


Run 400 meters

10 PVC good mornings

10 back extensions

10 hip extensions

1 tire flip plus jump in and out – 10 reps



Deadlift- 5×65%, 5×75%, 5×85% + reps

Newbies can practice keeping their backs tight and lifting with their legs using dumbbells or med balls


3 rounds of:

15 Deadlift

Run 400 meters


L1- choose weight (can do medball or dumbbell deadlifts)

L2 Bodyweight

L3- Bodyweight and 1/2

Tuesday, July 28


Row 400 meters

5 wide grip push-ups

5 narrow grip push-ups

5 Box jumps to short box

5 box jumps to medium box

5 box jumps to tall box

10 jumping ring dips

5-10 kipping or strict ring dips




Bench: 5×65%, 5×75%, 5×85%+ reps



AMRAP 15 minutes of:

8 Ring Dips

8 Box Jump Overs

1 Rope Climb


L1/STK- choose mods (jumping ring dips, box step ups, 10 pull-ups to 1 rope climb or rope climb from ground to stand)

L2-24”/20” box

L3-30”/24” box

Monday, July 27


Run 400 meters (3 Burpees every 100 meters)

Hold bottom of squat for 1 minute

10 PVC pipe Good Mornings

10 PVC pipe back squats

10 med ball cleans

10 Dumbbell power cleans (light weight)

10 Dumbbell squat cleans (light weight)

10 Burpees



Squat 5×65%, 5×75%, 5×85% + reps

Newbies can practice air squats or squat to a box


21-15-9 rep rounds for time of:

Dumbbell Squat Clean

Burpee broad jumps


L1- choose weight

L2- 35/25lbs

L3- 50/35lbs


Friday, July 24

Warm-up: 3x250m sprints

Lift: Clean and Jerk 3-2-2-2-1-1-1-1

For time:
21 one-legged squats
clean and jerks, 15 reps
9 muscle-ups

Rest 15 minutes

Then, for time:
21 parallette handstand push-ups
snatches, 15 reps
9 muscle-ups

L1- choose weight and mods

L2- 135/95 C&J and 115/75 Snatch

L3 – 65/45-lb. dumbbell, 185/155lb C&J and 165/115lb Snatch


Thursday, July 23


Samson stretch for 30 secs each side

5 low box jumps

5 medium box jumps

5 high box jumps

10 pull-ups

10 push-ups

10 wall ball

10 GHD back extensions

10 GHD hip extensions


No lift today, long WOD



10 Rounds for time:

5 Pull-ups

5 Push-ups

Rest 1 minute

5 Rounds for time:

10 GHD sit-ups

10 GHD Back Extensions

Rest 1 minute

2 Rounds for time:

25 Wall ball

25 Box jumps


L1-choose mods: abmat sit-ups, supermans, box height, etc

L2- Rx’d with 20lb/14lb ball and 24/20” box


Wednesday, July 22


Row 400 meters

Hold bottom of squat for 1 minute in narrow stance

10 air squats

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat


10 PVC pipe pass throughs

10 OHS with PVC

Burgener warm-up with Snatch grip



Hang Power Snatch 3xempty bar,

Power Snatch 3x 50% of weight for WOD

Squat Snatch 3x weight using for WOD



Upside Down Amanda


Handstand Push-ups

Squat Snatch


L1-choose weight and/or mods for HSPU

L2- 95/65lbs


Tuesday, July 21


10 Burpees

10 russian kb swings

10 wall ball

10 russian kb swings

Tabata row for cals

10 pvc pipe pass throughs

10 PVC pipe split jerks



Tall Jerks with Empty bar (Start with bar about eye level, rise up on toes, land in split jerk)

3 sets of 3 with empty bar



5 Rounds for time:

21 Kettlebell Swings

Row 400 meters

Monday, July 20


Run 400m do 5 squats every 100 meters

10 pull-ups

10 ring dips

10 inch worms with push up

Practice hand walking for 3 mintues

Burgener warm-up with Snatch grip



Hang Power Clean 3xempty bar,

Power Clean 3x 50% of weight for WOD

Power Clean 3x weight using for WOD



½ “Hot Shots 19”

3 Rounds for time of:

30 Squats

19 Power Cleans

7 Strict Pull-ups

Run 400 meters


L1-choose mods and weight

L2 95/65lbs

L3 135/95