WOD July 29, 2021

“You Can’t build on top of success you don’t acknowledge”

A.
Mobility/Massage:
12 Min Foam Roll and LaX Ball
Quads
IT Bands
Back
Lats
Pecks
Traps

Bodyweight Recovery WOD:
20 min AMRAP
“Running Cindy”
150m Run
5 Pull Up
10 Push Up
15 Air Squat

WOD July 28, 2021

“In order to get the life you want, you must do what others are too afraid to do.”

A.
Gymnastics Conditioning:
Every 3:00 x 4 rounds
1 Challenge Rope Climb
20 Toe2Bar

B.
MetCon:
13 Min AMRAP
10 Lateral Bar over Burpee
1 Round of “Macho Man”
10 Lateral Bar Over Burpee
2 Rounds of “Macho Man”
10 Lateral Bar Over Burpee
3 Rounds of “Macho Man”
-Adding 1 more round of Macho Man each round

“Macho Man”
3 Power Clean (155/105, CRX 175/125)
3 Front Squat
3 Push Jerk

WOD July 27, 2021

“The only person you are destined to become is the person you decide to be.” – Ralph Waldo Emerson

A.
Gymnastics Skill & Conditioning: (12 Min)
2 Min AMRAP x 4 Rounds
75 Double Under
In remaining time: Max distance handstand walk (sub wall walks)
1:00 rest between rounds

B.
MetCon:
Every 10:00 x 3 Rounds
30/24 Cal Row
200m Run
30/24 Cal Assault Bike
200m Run
*If an athlete has less than 1 full minute rest omit 1 run

WOD July 26, 2021

“The harder it gets, the closer you are to where you want to be.”

A.
Strength & Grit:
Back and Front Squats (all % based on 5RM)
Set#1: 6 Back Squat, 5 Front Squat @ 82%
Set#2: 5 Back Squat, 5 front Squat @ 87%
Set#3: 4 Back Squat, 5 Front Squat @ 92%

B.
MetCon:
21-15-9
Squat Snatch (95/65, CRX 115/75)
C2B Pull Up

WOD July 25, 2021

“The more you talk about a problem, the longer it will be a problem.”

8:30-10am Masters 45+ Mash Up

10am WOD:
CHIPPER!
(Partner optional)
100 Air Squat
100 Box Jumps(24/20)
100 Abmat Sit Up
100 Push Ups
100 Kettlebell Swing (53/35)
100 Double Under

WOD July 24, 2021

“If you aim at nothing, don’t worry, you’ll hit it.”

9am WOD:
15 Squat Cleans (135/95, 155/105 CRX)
200m Run
12 Squat Cleans
200m Run
9 Squat Cleans
200m Run
6 Squat Cleans
200m Run
6 Push Jerk
200m Run
9 Push Jerk
200m Run
12 Push Jerk
200m Run
15 Push Jerk

10AM Triple WOD Mash Up:
15 Squat Cleans (115/85, 155/105 CRX)
200m Run
12 Squat Cleans
200m Run
9 Squat Cleans
200m Run
6 Squat Cleans
200m Run
6 Push Jerk
200m Run
9 Push Jerk
200m Run
12 Push Jerk
200m Run
15 Push Jerk
-REST 5 MIN
4 Rounds
2 Rope Climb
15 HSPU
50 Double Under
-REST 5 MIN
50 GI Jane
50 Wallball (20/14)
50 Box Jump (24/20)


WOD July 23, 2021

“You can waste so much energy trying to make everyone happy, but at the end of the day it’s impossible to please everyone, so you just need to focus on what makes you happy.” -Lauren Conrad

A.
MetCon:
18 Min AMRAP
30 Single Arm Alternating Power Snatches (50/35)
30/24 Cal Bike / 36/30 Cal Row
30 Toe2Bar
30 ingle DB Box Step Up (24/20)

B.
Gymnastic Strength: (15 Min)
4 Rounds for quality
12 Russian KB Swing (Heavier than you use for a typical WOD)
30ft Handstand walk / 1:00 of practice attempts or Handstand shoulder taps

WOD July 22, 2021

“Water the flowers, not the weeds.”

Recovery Pace:
4 rounds for quality
400m run / 500m Row / 800m Bike (best to alternate cardio options!)
20 Hollow Rock
20 Banded Tricep Push Down
20 Barbell Curl (45/35)
20 Walking Lunge
(40 Min Cap)


WOD July 21, 2021

“Stay committed to your decisions, but stay flexible in your approach.” -Tony Robbins

MetCon:
5 Min AMRAP
Buy in: 400m Run
then, with remaining time:
12 Front Squat (125/85, CRX 155/105)
6 Burpee Box Jump Overs (24/20, CRX 30/24)
-REST 5 MIN
5 Min AMRAP
400m Run,
then, with remaining time:
9 Front Squat (135/95, CRX 185/135)
6 BBJO (24/20, CRX 30/24)
-REST 5 MIN
5 Min AMRAP
400m Run,
then, with remaining time:
6 Front Squat (155/105, CRX 205/145)
6 BBJO (24/20, CRX 30/24)

WOD July 20, 2021

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”
-George Lorimer

MetCon:
For Time:
3 Rounds
15 Deadlift (155/105)
10 S2OH
5 Muscle Up (Sub 10 GI Jane)

DIRECTLY INTO..

1500m Row / 3K Bike / 1200m Run (on mile run route turn around at Cayuga St)

DIRECTLY INTO:

3 Rounds
15 Deadlift (155/105)
10 S2OH
5 Muscle Up (Sub 10 GI Jane)