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7/20/16 – "Renegade"

Group Warm up 

Group Mobility 

Strength 

5×3 Deficit deadlifts – 2:00 rest between sets. 

WOD ( Workout of the day )

"Renegade"

21 Deadlifts (225/155)

400m Run 

15 Deadlifts (225/155)

400m Run 

9 Deadlifts (225/155)

400m Run 

*RX+ 275/185 

**All workouts can be scaled on an individual basis. 

7/19/16 – "Misfit"

Group Warm up 

Group Mobility 

Strength 

8×3 Seated strict press ( 4 second hold overhead ) moderate load – rest 1:30 between each triple. 

WOD ( Workout of the day )

"Misfit"

Every minute on the minute, for 25 minutes. 

1. 15/12 calories on the assault bike 

2.  20 ab mat sit ups 

3. 16 steps (8R/8L) overhead walking lunges #45/25 plate 

4. 5 strict pull ups 

5. Rest 

* Start back from the top for 5 total rounds.

* All workouts can be scaled on an individual basis. 

7/18/16 – "The Mask"

Group Warm up 
Group Mobility 

Speed Strength 

Every minute on the minute, for 10 minutes – 100ft sled sprint ( all out effort: goal is 10 seconds or less) #184/124lb 

WOD ( Workout of the day )

"The Mask"

For time:

20 Dumbbell snatch (55/35lb)

30 Toe to bar 

40 Double unders 

50 Box jump overs (24/20")

40 Double unders 

30 Toe to bar 

20 Dumbbell snatch (55/35lb)

*All workouts can be scaled on an individual basis. 

7/16/16 – "The Church of Iron"

Group Warm up 
Group Mobility 

WOD ( Workout of the day )

"The Church of Iron"

In a team of three, divide the work evenly. 

120 kettlebell swings (70/53)

6 rope climbs 

400 m barbell walk (185/115lb)

300ft sled push (214/124lb)

6 rope climbs 

120 kettlebell swings (70/53)

300ft sled push (214/124)

400 m barbell walk (185/115)

6 rope climbs  

*All workouts can be scaled on an individual basis. 

7/15/16 – "Max effort"

Group Warm up 
Group Mobility 

Strength 

5×5 Bench press – rest 2:00 between sets. 

Super set with 

5×1:00 Weighted plank hold – rest 2:00 between efforts. 

WOD ( Workout of the day )

"Max effort"

6x500m row – rest 2:00 between efforts. 

7/14/16 – "Manion"

Group Warm up 
Group Mobility 

WOD ( Workout of the day )

"Manion"

Seven rounds for time of:

Run 400 meters 

29 back squats (135/95lb)

*40 minute time cap 

*All workouts can be scaled on an individual basis. 

7/13/16 – "Kalsu Assault"

Group Warm up 
Group Mobility 

Strength 

10×2 Deadlift @ 60% of 1rm – rest 60 seconds between sets. 

WOD ( Workout of the day )

"Kalsu Assault"

100 calories for time: Every minute on the minute do 5 burpees. 

*All workouts can be scaled on an individual basis. 

7/12/16 – "Fran"

Group Warm up 

Group Mobility 

Strength 

15 minutes to establish a new 1 rep max clean and jerk – rest as needed between attempts. 

WOD ( Workout of the day )

"Fran"

10 minute time cap:

21-15-9 

Thruster (95/65lb)

Pull ups 

*All workouts can be scaled on an individual basis. 

7/11/16 – " 4/8/16 – Retest WOD"

Group Warm up 
Group Mobility 

Strength 

15 minutes to establish a 1 rep max squat snatch – rest as needed between attempts. 

WOD ( Workout of the day ) 

"4/8/16 – Retest WOD"

12 minute AMRAP 

50 ab mat sit ups 

40 Wall ball shots (20/14lb)

30 Power snatch (115/80lb) 

* Check your notebooks before the workout to note improvements. 

7/9/16 – "The Bold"

Group Warm up 

Group Mobility 

WOD ( Workout of the day )

"The Bold"

0:00 – 6:00: Assault bike 1.5/1.0 distance 

time remaining: max effort chest to bar pull ups. 

6:00 – 10:00: Rest 

10:00 – 19:00: Run 800 meters 

time remaining: max effort dumbbell snatches ( alternate every rep 55/35lb) 

19:00 – 23:00: Rest 

23:00 – 35:00: Run 1 mile 

time remaining: max effort wall ball shots (20/14lb)