WODs for the Week of 7/11 to 7/16

Click on the day to see the workout for that day!

Warm-up

3 rounds
-10 press (PVC)
-10 air squat
-10 push-up

Strength

Strict Press

Conditioning

5 min AMRAP
-5 push press (95/65#)
-5 box jump (24/20″)

[rest 2 min]

5 min AMRAP
-5 Russian push-up
-5 wall ball (20/14#)

Warm-up

3 rounds
-run 200m
-10 deadlift (PVC)
-5 pull-up

Strength

Deadlift

Conditioning

“Nicole”

20 min AMRAP
-Run 400m
-Max pull-up

  • Pull-ups should be unbroken; note total pull-ups each round

Warm-up

3 rounds
-10 clean (Med Ball)
-10 thruster (PVC)
-30 single under

Strength

Back Squat

Conditioning

4 rounds for time
-10 hang power clean (75/45#)
-20 front squat (75/45#)
-50 double under

Warm-up

3 rounds
-10 press (PVC)
-10 sit-up
-30s handstand hold

Strength

Push-up

Conditioning

3 min AMRAP
-Handstand push-up

[rest 2 min]

3 min AMRAP
-Sit-up

[rest 2 min]

3 min AMRAP
-Push-up

Warm-up

8 min EMOM
-Even: pull-up
-Odd: single under

Strength

Clean

Conditioning

10 min AMRAP
-5 power clean (115/75#)
-Max unbroken pull-up

Score: total pull-ups

Warm-up

3 rounds
-5 air squat
-5 push-up
-run 200m

Strength

Front Squat

Conditioning

For time
-5 front squat (45/35#)
-5 push-up
-10 front squat (75/55#)
-10 push-up
-20 front squat (95/65#)
-20 push-up
-10 front squat (115/75#)
-10 push-up
-5 front squat (135/95#)
-5 push-up

Strength – All Days

Set-up: 10 cadence reps (10s/10s) @ bar/PVC

Main: 2 sets of 5 reps @ 80% 1RM

Exhaust: 20 reps @ 40% 1RM

Notes:

  1. Cadence reps should be with good form at the pace indicated. E.g. if the workout calls for a 10s/10s cadence rep air squat, you would prolong the lowering portion to 10 seconds and then prolong the standing motion to 10 seconds, making each as smooth and controlled as possible.
  2. The Main and Exhaust sets should be done at normal lift speed. They do not have to be unbroken/touch-&-go; do not sacrifice form for speed.