Workouts for 7/29 – 8/4

Russ putting up his recent PR of 2 rope climbs from last week. From none to 2 is awesome! Progress is progress no matter how small and insignificant something may feel. It all leads to your greater good. Each day is a step towards a goal, whether that be a rope climb, pull up, etc. Remember you get stronger every day for showing up, not only to the gym, but to yourSELF and the hard work pays off folks! You just gotta keep plugging away!



Monday 7/29



4 Rounds
1MIN ME DU’s or Attempts
1MIN ME on AD/Ski/Row
1MIN ME DB/KB Push Press
1MIN ME Air Squats

Rest 2MINS between rounds

Max Effort (ME) reps/cals at each station but the pace as the work : rest ratio won’t allow you to sustain 100% effort the entire time if you come out of the gate too hot. Find a pace that is strong and sustainable to get your reps/cals without sacrificing the rest of the workout.


Accessory work:
Accumulate 25 Face Pulls
Accumulate 25 Pallof Presses (each side)
Accumulate 25 or more Lat Pull Downs




Tuesday 7/30


6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 KB Swings (70/53)
200m run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.


Core Circuit  – Coaches Choice


Banded Mobility/Stretch



Wednesday 7/31


Option 1 
Strict Press

Option 2
Every 2MINS for 12MINS
10-20 (total reps) Seated KB/DB See-Saw Press
*do presses on box or floor

5 Shoulder to Overhead (115/75)
6 Toes to Bar
7 Box Jump overs

*Extra Work*
Offset Carries:
2 x 200m (each)

*Switch sides as needed
*Alternate between both hold combos each 200m

Farmer = heavy
Rack = moderate
OH = light




Thursday 8/1


25 Burpees
25 Power Cleans (135, 95#)
25 Burpees
EMOM 7 Wall Balls (20, 14#)
Workout starts with burpees.

Yes you heard that right……7 Wall Balls at the top of each minute. This was a special request from Coach Kara so don’t shoot the messenger haha….


Big Boy Hell Track with a Partner




Friday 8/2


With a Partner (Option to do SOLO with 1/2 the reps)
Cal Rows
Alt DB Thrusters
DB Step Ups

*option to have 1 partner run 200m as a pacer while the other chips away at the work. Otherwise 1 works / 1 rests


Banded Stretches from floor/Rollout





Saturday 8/3

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice




Sunday 8/4


Option 1 (16 MINS)
Bench Press

Option 2
Every 2MINS for 16 MINS
Max glute bridge floor press


4 Rounds
15 DB Squat Cleans (50/35)
15 DB Push Ups
*can sub 7 HSPU for 15 DB Push Ups