Monday July 13

15 minutes WARM-UP, Mobilize and Socialize! “Bench press” 3mom X 3 sets, set #1-3 reps@75%, set#2-2 reps @80%, set #3-MAX reps to technical failure @85%. Then, “IRON BELLY” for time: Buy-in 50 push-ups. DIRECTLY into…..3 rounds: 10 push press 115/85#, 15 T2bar, 100 m mixed grip dumbbell carry 50/35#(mixed grip is 1 dumbbell overhead & 1 dumbbell suitcase carry). Time cap 18:00[MUSCULAR ENDURANCE].

Tuesday July 14

15 minutes WARM-UP, Mobilize and Socialize! “Core work” emom X 10. Odd minute-6 to 10 reps abwheel rollouts, even minute 20 alternating Russian twist w plate 25/15# minimum. Then, “ROUNDHOUSE” 4 X 6:00 amrap: Buy in 600 m run. DIRECTLY into….MAX rounds: 3 strict pull-ups, 6 power cleans 155/105#, 18 air squats. REST 1:00 between ea amrap. Pick up where you left off. [AEROBIC POWER/LACTATE THRESHOLD]. 29:00

Wednesday July 15

15 minutes WARM-UP, Mobilize and Socialize! “Deadlifts” 3mom X 3 sets, set #1-3 reps@75%, set#2-2 reps @80%, set #3-MAX reps to technical failure @85%. Then, “DOMINO” 13:00 amrap: 15/12 cal row(12/10 Echo bike)(200 m run), 10 devils press 50/35#[AEROBIC POWER].

Thursday July 16

15 minutes WARM-UP, Mobilize and Socialize! “Plyometrics” 2mom X 4 sets, perform 4 banded broad jumps[EXPLOSIVE POWER]. Then, “MAGIC 8 BALL” for time: 1600 m run(2000/1800 m row)(100/80 cals Echo bike), 80 sit ups, 800 m med ball run 20/14#, 40 sit ups, 400 m farmers carry 50/35#, 20 sit ups. Time cap 35:00[AEROBIC POWER].

Friday May July 17

15 minutes WARM-UP, Mobilize and Socialize! “Back squats” 3mom X 3 sets, set #1-3 reps @75%, set #2-2 reps @80%, set #3-MAX reps to technical failure @85%. Then, “THROTTLE” for time: 25-20-15 of: cals Echo bike(30-24-18 row)(400-300-200 m run), box jumps 24/20″. Time cap 10:00. **Womens bike cals 20-16-12**[AEROBIC POWER/VO2 MAX].

Saturday July 18

15 minutes WARM-UP, COFFEE TIME!(PARTNER WOD) “MOUNTAIN TOP” for time: 500 m row(400 m run)(25 cal Echo bike), 50 synchro Russian kb swings 53/35#, 50 double db bench press 50/35#, 25 pullups, 1500 m row(1200 m run)(75 cals bike), 25 pull ups, 50 db bench, 50 synchro kb swings, 500 m row(400 m run)(25 cals Echo bike) 35:00 time cap