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“New Jersey” – Tuesday 7-18

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Warm-up
Run 200m
Then 2 Rounds
3 Strict Pull Ups + 3 Push Ups
6 Barbell Front Squats
9 Box Jumps w/ Step Down

Accessory
3 x 10 False Grip Ring Rows
After each set, complete 10 scap push ups

Skill

Ring Dips

 

WOD

800m Run

Then 3 Rounds
3 Muscle-ups
6 Squat Cleans (155,105)
9 Box Jumps

400m Run

Then 3 Rounds
3 Muscle-ups
6 Squat Cleans
9 Box Jumps

800m Run

Level 3- 1 MUP, (135,95)
Level 2- 9 Ring Dips(115,75)
Level 1 6 Ring Dips, (95,45), 400m Run

“Hammer Time” & Oly – Monday 7-17

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Warm-up

EMOM 8
Odd – 50 Double Unders
Even – 10 Good mornings

Level 2- 30 Double Unders
Level 1 – 1 min of singles with double under attempts mixed in

Strength
EMOM20
ODD Only
1. Push-press- 3 Reps
85%
2. Push-jerk- 3 Reps @85%

WOD (15 min cap)
100 Double Unders
20 Deadlifts (185,125)
80 Double Unders
18 Deadlifts
60 Double Unders
16 Deadlifts
40 Double Unders
14 Deadlifts
20 Double Unders
12 Deadlifts

Level 2 (155,105), ½ double unders
Level 1 (115,75), 2x single unders

“Squat Show” – Saturday 7-15

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Warm-up
7 min AMRAP
Run 100m
5 Strict C2B Pull Ups
15 Air Squats

Level 2- 5 Strict Chin over Bar
Level 1 – Negatives; 10 air squats

Partner WOD!!!
800m Run (together)
50 Back Squats (from the ground 155,105)
40 Chest to Bar Pull-ups

Rest 2 Minutes

800m Run
50 Front Squats (135,95)
40 Chest to Bar Pull-ups

Rest 2 Minutes

800m Run
50 Overhead Squats (95,65)
40 Chest to Bar Pull-ups

Level 3-135,95/95,75/75,55
Level 2- 95,75/75,55/65,45- Chin Over Bar
Level 1- 75,55/55,45/35,25- Steep Ring Rows

“Scrubb Chubb” – Friday 7-14

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Strength WOD
With a Partner
Squat Clean and Jerks
Minutes 1-3- 12 Clean and Jerks @80% of Max
Minutes 3-6- 10 Clean and Jerks + 10/5lbs
Minutes 6-9 + 8 Clean and Jerks + 10/5lbs
Minutes 9-12 + 6 Clean and Jerks + 10/5lbs
Minutes 12-15 4 Clean and Jerks + 10/5lbs

– Work with your partner to complete the number of reps/interval. Try to work in with someone of similar ability, or use 2 bars where necessary

WOD
Stadium Style
3 Rounds
Teams of 4
200m Run
15 Kettlebell Swings (2,1.5)
15/12 Calorie Row
15 Toes to Bar

Level 2- 200m Run (1.5,1), 12,10 Row, 10 Toes to Bar
Level 1- 100m Run (1,0.75), 10,8 Row, 10 Toes to Bar

“Bad Magic” & Oly – Thursday 7-13

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Warm Up
12:00 EMOM

Minutes 1-6
Odd- 20 Lateral Up/Over
Even-15 Sumo High Pulls with Heavy Kettlebell

Minutes 7-12
Odd- 14 Jumping Lunges
Even- 10 Thrusters with KB

L1 – 10 up and overs; 10 sumo high pulls; regular lunges

Accessory
Step-Ups
3×10 Use Dumbbells or Kettle-bells for Weight

Strength
Back Squat
3-3-3-3

WOD
10 Minute AMRAP
7 Sumo Deadlift High Pull (95,65)
7 Thrusters (95,65)
7 Box Jumps

Level 2- (75,50)
Level 1- (50,35)

Olympic Lifting Class **6:00 Only**

“Big Vince” – Wednesday 7-12

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Warm-up
10:00 AMRAP
15/12 Calorie Row
Pull Up Complex (3 Strict, 3 Kip, 3 Chest to Bar Kipping)

L2- 12/10 Row; 1’s for complex
L1- 10/8; 5 Slow Negatives for pull ups*

*can kip and lower slowly or jump up and lower slowly

Skills
Handstand Push-up
Wall Climb

Partner Chipper
100 Calorie Row
80 Wallballs (20/14)
60 Pull-ups
40 Handstand Push-ups
20 Wall Climbs

Level 3- 20 HSPUs/10 Wall Climbs
Level 2- 60 Push-ups/10 Wall Climbs
Level 1- 60 cal row/60 wallballs/40 Push-ups/6 Wall Climbs

ADV – C2B/Strict HSPU/Rope Climbs