• Tracks
  • Tom's Garage/RRL WODs
Sun Mon Tue Wed Thu Fri Sat

26

27

  • Murph
  • Every 2 mins for 12 mins: Back Squat
  • Front Rack Lunge 12-12

28

  • Alt EMOM 10 mins: Row Calories and Deadlifts
  • FT: AbMat Sit-ups, Assault Bike Calories, Deadlifts, and 12 more

29

  • Strict Handstand Push-ups : 12x4
  • Pausing Jerk Drive : 5x3 at 65% 1RM
  • Push Jerk : 5x2 at 50% 1RM
  • Bel Air AMRAP 15 mins: Double Unders, Single Dumbbell Hang Clean & Jerks, Double Unders and Row Calories

30

  • Alt EMOM 10 mins: Weighted Pull-ups and Front Squats
  • Death Race 5 RFT: Assault Bike Calories and Burpees
  • 3 RFT: Single Arm Dumbbell Overhead Walking Lunges, Dumbbell Stiff Legged Deadlifts, Single Arm Dumbbell Overhead Walking Lunges and 2 more

31

  • Adderall

Jun | 1

2

3

  • Every 2 mins for 12 mins: Back Squat
  • Front Rack Lunge : 2x12 at 50% 1RM
  • Every 2 mins for 14 mins: Toes-to-bars, Bar Muscle-ups, Hang Power Snatches and 2 more

4

  • FT: Power Cleans, 600 m, Power Cleans and 3 more
  • Assault Bike Interval 1 m at 50%

5

  • Handstand Push-ups : 10x5
  • Lifting: Tempo Overhead Squats and Overhead Squats
  • Snatch Balance : 2-2-2-2-2

6

  • FT: Kipping Handstand Push-ups and Ring Muscle-ups; 10x Power Cleans...

7

  • FT: Assault Bike Calories; Toes-to-bars, Box Jump Overs, Power...

8

9

10

  • High Heels AMRAP 9 mins: Hang Squat Snatches and Double Unders
  • Every 1 min for 9 mins: Pause Back Squats and Back Squats
  • Strict Pull-ups : 50 Reps for Time
  • Hang Squat Snatch 1-1-1

11

  • Deficit Deadlift : 2-2-2-2-2-2
  • The Good Life 3 RFT: Rows, Burpees and Box Jumps
  • 3 RFT: Farmer Carries and Sled Drags

12

  • Strict Handstand Push-ups : 12x5
  • Every 2 mins for 6 mins: Thruster
  • FT: Thrusters, 400 m, Chest-to-bar Pull-ups and 2 more
  • Assault Bike : 1x 15 mins

13

  • Rush Hour Every 4 mins for 20 mins: Assault Bike Calories, Bar Facing Burpees and Power Snatches

14

15

16

17

18

  • Strict Pull-ups : Max Set
  • Strict Handstand Push-ups : Max Set
  • Helen

19

  • Bartender AMRAP 10 mins: Deadlifts, Overhead Squats and Hang Power Snatches
  • Ergathalon Alt EMOM 30 mins: Ski Ergs, Rows and Assault Bikes

20

21

22

23

24

25

26

27

28

29

30

Jul | 1

2

3

4

5

6