Daily Dose 08/01/2018

Warmup/Mobility (15 mins) WOD (18 min AMRAP) - 20 DB Pushups (Farmer Carry Out Door and Back In Each Round) - 20 Box Jumps - 2 Rope Climbs Rest 1 min each round In-Class Accessory: - 15 min Recovery Yoga in preparation for Thursday's WOD

Daily Dose 07/31/2018

2-4-6-8-10-12-14-16-18-20 Alt Single-Arm Hang DB Cluster (Rx+ = 55/40) 10-9-8-7-6-5-4-3-2-1 HSPU (Rx+ = 4/2" Deficit) --------------------------------------- Warmup/Mobility (15mins) Strength/Skill: (16 mins) - 8 rounds of KB Flow and Odd Object 100m Carry E2MOM - 1 Round = 2 SDHP + 2 Single Arm Hang Power Clean + 2 S2O + 2 Burpee Over KB WOD (9-12 min) OPTIONAL ACCESSORY Accumulate 8 min in Hollow Body hold in as few sets as possible

Daily Dose 07/30/2018

100 DU Buy-In 27-21-15-9 T2B *** 50’ DB Walking Lunges w/ 2017 Open Standard 100 DU Cash Out __________________________________ Warmup (15 min) Strength/Skill (18 min) - 3x3 Back Squats @78% 5RM - Less than 3 min per set. No belt - After Squats, spend ~5 min working on DU WOD Cool Down / Clean Up

Daily Dose 07/27/2018

3 RFT 200m Sprint (18/15 cal bike) 20 Thrusters (75/55) 20 T2B 20 WB Warmup / Mobility (15 min) Strength (12 min) - 6 sets of 2 Tempo/Pause Front Squats E2MOM - 5 sec down + 2 sec pause - 1&2 light 3&4 mod 5&6 mod-heavy Conditioning (14-18 min) Cool Down / Clean Up

Daily Dose 07/26/2018

DT on a Boat (5 RFT) 12 Cal Row 9 Power Cleans 155/105 6 Push Jerks 155/105 Warmup / Mobility (15 min) Strength (15 min) - 3x3 Deadlifts at 78% 5RM (less than 3 min per set) - After the final set, spend about 10 min practicing Power C&J Conditioning (12-15 min) Cool Down / Clean Up

Daily Dose 07/24/2018

5 RFT 5 OHS (115/75) (95/65) (75/55) 10 Lateral Burpee Overs Warmup / Mobility (15 min) Strength/Skill (20 min) - 5x5 Back Squat @92% 5RM - No belt if possible. Shoot for E4MOM Conditioning (8-10 min) Cool Down / Clean Up

Daily Dose 07/23/2018

8 min Cap 60 KBS 53/35# 40 Box Overs Max Bar Muscle-Ups Warmup / Mobility (20 min) Strength (16 min) - Alt EMOM - 1 Tempo Power Snatch + 1 Hang Snatch / 5 Ring Dips Conditioning (8 min) OPTIONAL ACCESSORY AFTER CLASS - 50 PVC V-Ups then accumulate 5:00 in hanging hollow body hold in as few sets as possible

Daily Dose 07/20/2018

WOD 4 Inclusion is tomorrow!!! 1 mile time trial *** Dollar General Loop is Rx *** If wearing a vest this time, plan to test in a vest again Warmup/Mobility/Explanation/Practice (15 mins) Strength/Skill (20 mins) - Odd = 5 HSPU (consider deficit or strict to scale up) - Even = 5 High Box Jumps (36/30") WOD Optional Accessory : Continue Push-up Progression

Daily Dose 07/19/2018

21-15-9 *** 100m Farmer Carry each round *** Pushups Abmat Situps Cal Row Warmup/Mobility/Explanation/Practice (15 mins) Strength/Skill (10 mins) - 10 EMOM with 1 KB or DB - 1 Single Arm Clean + 2 Front Squats + 3 Push Press WOD (14-17 mins) Optional Accessory : 5x5 Scap Activations Then 3 x Max Hold Over Bar

Daily Dose 07/18/2018

3 x 3 min AMRAP (1 min rest) 3 Power Cleans 135/95# 6 Burpees ——————————————- Warmup/Mobility (15 mins) Strength/Skill (25 mins) - 5x5 Deadlifts at 92% 5RM - No belt if possible. Hit a set less than E5MOM WOD (11 mins) Cool Down / Clean Up

Daily Dose 07/17/2018

8 RFT (20 min cap) 200m Run 10 KBS 50 DU Warmup/Mobility/Explanation/Practice (15 mins) Conditioning (20 mins) Accessory (14 mins) - 6 EMOM 15 Hollow Rocks - 30 Rep Max Strict Pullups in as few sets as possible in remaining 8:00

Daily Dose 07/16/2018

Happy Birthday Coach Emme 🎉 Conditioning: 12 min AMRAP 18 Air Squats (Rx+ = Pistols) 12 T2B 02 Rope Climbs —————————————————- Warmup/Mobility (15 min) Strength/Skill (18 min) - 4 sets of 5 Back Squats at 85% existing 5RM - aim for no belt and E4MOM WOD (12 min) Cool Down / Clean Up

Daily Dose 07/13/2018

WOD 4 Inclusion With a partner, perform 100 WB + 100 KBS + 100 Box Jumps *** Both can work at a time, so long as all reps are complete *** 12 min cap Warmup (15 min) Strength/Skill (14 min) - 7 E2MOM 3 High Hang Snatch (2 light, 3 moderate, 2 mod-heavy) WOD (12 min) Cool Down / Clean Up

Daily Dose 07/12/2018

Warmup/Mobility (15 min) Strength/Skill (32 min) - 8 Round Alt EMOM - Station 1: 12/10 Cal Row - Station 2: 15 Abmat Sit-ups - Station 3:  8 Burpees - Station 4: 10 PVC Supermans with 2 sec hold Accessory Work (8 min) - Continue push-up progression from previous weeks *** This is programmed as just a day of moving. These shouldn’t be crushing EMOMs. Adjust the numbers accordingly to ensure that you’re moving but keeping heartrate in check. If you haven’t been here much this week and want to push the needle, then treat them as 45 sec max reps and change Supermans to a 45 sec hold ***

Daily Dose 07/11/2018

“Bradshaw” with a 20 min cap 10 RFT 3 HSPU 6 DL (225/155) 12 Pull-ups 24 Double Unders ——————————————— Warmup (15 min) Strength (16 min) - 4 sets of 5 DL using your previous 5RM but now at 85% - Still no belt if possible. Shoot for every 4 min Conditioning (20 min) Cool Down / Clean Up

Daily Dose 07/10/2018

:00 - :15 Warmup/Mobility/Explanation :16 - :25 5x E2MOM of 5 Weighted Strict Pull-ups + 10 PVC Hollow Rocks :26 - :35 5x E2MOM of 5 Bent-Over Clean-Grip Barbell Rows + 20 sec Ring L-Sit Hold or 20 V-Up Crunches on bench/box :36 - :40 Rest / Setup Conditioning 3 RFT - 16 Box Overs - 8 T2B - 2 Rope Climbs (Rx+ = Legless) OPTIONAL ACCESSORY - 4 Rounds of 2 Eccentric Pull-Ups + Max Unbroken Ring Dips (use a band if necessary)"

Daily Dose 07/09/2018

For Time (15 min cap) 2-4-6-8-10-12-14-16-18-20 Back Rack Reverse Lunges (135/95) (95/65) (75/55) 20-18-16-14-12-10-8-6-4-2 Barbell Pushups 100m Sprint after each couplet (can sub for 10 cal on bike) --------------------------------------- Warmup (15 mins) Strength/Skill (15 mins) - 3x5 Back Squats at 90% 5RM (aim for no belt) WOD (15 min) Cool down / Clean up

Daily Dose 07/06/2018

6 RFT (12 min cap) 3 Hang Snatch (135/95) (95/65) (75/55) 4 OH Reverse Lunges 5 Bar Facing Burpees ———————————— Warmup/Mobility (15 min) Strength/Skill (20 min) - 3x3 Back Squat E3MOM at 70% 5RM no belt. - Then 4 sets E2MOM of 2 Snatch Grip BTN Push Press + 1 Sn Bal to moderate Conditioning (12 min cap) Cool Down / Clean Up

Daily Dose 07/06/2018

6 RFT (12 min cap) 3 Hang Snatch (135/95) (95/65) (75/55) 4 OH Reverse Lunges 5 Bar Facing Burpees ———————————— Warmup/Mobility (15 min) Strength/Skill (20 min) - 3x3 Back Squat E3MOM at 70% 5RM no belt. - Then 4 sets E2MOM of 2 Snatch Grip BTN Push Press + 1 Sn Bal to moderate Conditioning (12 min cap) Cool Down / Clean Up

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