Programming July 23rd - July 29th

Monday - July 23rd

“Nutrition Challenge WOD”

18 Minute AMRAP

60 Wall Balls s(20/14) f(14/10)

40 DB Snatches s(50/35) f(35/20)

20 T2B f(30 Abmat Situps)

1000/750m Row

***then back up, after finishing one round you do NOT go back to Wall Balls, you go to Toes to Bar, then to Snatches, and then Wall Balls.****

***retest from February 12th***


Tuesday - July 24th

In 12 Minutes work to a heavy:

Deadlift x 7 


“Death Race”

5 Rounds for Time:

15/10 AB Cals

10 Burpees

***taken from CompTrain***


Wednesday - July 25th

In 10 Minutes find a heavy:

Push Press x 10


“Golden Snitch”

12 Minute AMRAP

25ft DB OH Lunge (right)

16 DB Clean and Jerks 

25ft DB OH Lunge (left)

15 DB Goblet Squats

***s(50/35) f(35/20)***

***200m run penalty for putting DB down***


Thursday - July 26th

“Big Willy Beep Test”

32 Minute EMOM

1 - Ski Erg or AB Cals s(15/12) f(12/9)

2 - 10 Pull-ups s(C2B)

3 - Double Unders s(50) f(25)

4 - Anchored Abmat Situps f(15) s(25)

***score is how many out of 32 you get done in the minute***

***if you fail a minute, move on to the next movement, if you have to take a minute off so be it, just keep track of how many rounds you can complete under the minute out of 32***


Friday - July 27th

Snatch Warmup

In 12 Minutes find a heavy:

Power Snatch + Squat Snatch + Hang Squat Snatch


“Jean Girard”

5 Sets - 1 Minute AMRAP

Row Cals s(15/12) f(12/9)

Max Hang Squat Cleans in time remaining s(135/95) f(95/65)

***rest 1 minute b/t sets***


Saturday - July 28th

“Gold Squadron”

25 Minute AMRAP - Teams of 3

75/50 Cal AB and Row ***2 people working***

60 Synchronized Wall Balls s(30/20) f(20/14) ***2 people working***

20 Clean and Jerks s(165/115) f(135/95) ***1 person working***


Sunday - July 29th

Get Outside and be Rad.