July 23, 2019 Tuesday

*options for Gymnastics pull... 5-10 ring rows 5-10 Strict Pull ups 5-15 Kipping pull ups 1-2 Legless rope climbs 2-3 rope climbs Kettlebells - your choice - but heavy!

July Sit Up Challenge

Day 23 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 22, 2019 Monday

95/65 barbell weight will be a good modification for some.

Beach Body Abs - Finisher

Not for time. Cool down.

July Sit Up Challenge

Day 22 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 21, 2019 Sunday

July Sit Up Challenge

Day 21 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 20, 2019 Saturday

Partner WOD

One partner works while the other partner Bike Ergs 400m with Damper set at 0. Scaled Options: 95/65 Smaller Box Jumps 15/10 Plate Burpees Elevated Split Squats or Back Lunges Jumping Bar Muscle ups or Burpee Pull Ups

July Sit Up Challenge

Day 20 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 19, 2019 Friday

**Odd min to practice HSPU **Even to build up to weight for WOD. 3-5 reps

*Increase deadlift weight every round. Should be HEAVY but unbroken reps and controlled to the ground. Not dropped from hips. *Modify Strict HSPU to DB Strict Press *Modify up sit-ups to GHD. *16 min cap!

July Sit Up Challenge

Day 19 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 18, 2019 Thursday

***20 min cap! Modify push ups to box, knee, or DB floor press Modify Pull ups to jumping pull ups or ring rows.

July Sit Up Challenge

Day 18 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 17, 2019 Wednesday

Barbell Class - Clean & Jerk 75% Bulgarian Split

Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch

*Start moderate-heavy and build to heaviest single rep.

*:45 seconds work, :15 seconds rest for 12 min. **15 seconds mandatory rest after each :45 second interval Good weight modified option is 65/45 for some. If not able to go overhead - modify to power cleans.

July Sit Up Challenge

Day 17 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 16, 2019 Tuesday

Muscle Up Development

Spend 10 min working on a specific muscle up progression. Options are Elevated ring rows, thumbs to chest. Low ring leg assisted muscle ups. Fasle grip ring pull ups Jumping muscle ups Muscle up Strict Muscle up.

***at the top of every minute, including at 3,2,1 go, perform 3 box jumps 24/20. ***14 min cap! Modify MU today to - Bar MU or Strict pull up, or Burpee Pull up. Modify Lunges into weighted sit-ups. Modify presses if not going overhead, to seated floor press.

July Sit Up Challenge

Day 16 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 15, 2019 Monday

5x3 Back Squat (30x1)

65%-75% of 1RM Rest at least 2 minutes between sets *Week 3 of squat cycle. Same loading or slightly higher than previous weeks 5X5. Note the slower tempo.

Complete 1 round within 5 minutes - *rest the remainder of the time untill 5:00 then start next round. E.G. If you finish 1 round at 4 min mark - you have 1 minute rest until next round. Good modified options today are 95/65 for some. Front squats should be Unbroken.

July Sit Up Challenge

Day 15 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 14, 2019 Sunday

July Sit Up Challenge

Day 14 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 13, 2019 Saturday

July Sit Up Challenge

Day 13 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 12, 2019 Friday

Gnardog's First WOD

Happy 4 year anniversary everyone!

July Sit Up Challenge

Day 12 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 11, 2019 Thursday

Tabata 1

After final round take :10 & go into next Tabata

Tabata 2

After final round take :10 & go into next Tabata

Tabata 3

After final round take :10 & go into next Tabata