Training July 24th – 30th



Sunday Fun Day!

*3 pm surprise WOD*


Sprint & Agility

Week 8

  1. Sprint Warmup
  2. Drills on Sprint Mechanics
  3. 1x100m Hill Sprint @ Warmup Pace, Lying Prone Start
  4. 2 x 100 m, 2 x 80 m, 2 x 60 m, 4 x 40 m Hill Sprint, Lying Prone Start
  5. Sprint Cooldown


7 Rounds For Time

10 Thrusters @ 75/55#

8 Ring Pushups to Abmat target


Not for time, but within a 15-minute time limit:


Strict Pullups

Kroc Rows @ 90/65#


In 15 min find a 3RM Sumo Deadlift






*20 min cutoff


3 Rounds for Time:

30 right-leg step-ups @ 35/26# in left hand, front rack position, 20”/18-20” box

15 Power Cleans @ 135/95#

30 left-leg step-ups @ 35/26# in right hand, front rack position, 20”/18-20” box

10 Power Snatches @ 135/95#


7 Rounds, not for time:

5 Sandbag Zercher Front Squats

5 Bench Press

*Work towards a 5RM in both exercises as you complete the workout. Use multiple sandbags if needed.


*Rock Climbing at Hi-Point Climbing.  Meet at gym at 7:30 AM

Snatch Party 4.0

EMOM Until Failure

1 Snatch

Start at 100# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 3 times during the workout. The next time you miss after your 3rd and final reset, you are done. Scored by heaviest load achieved.

Compare to June 29th

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