WOD / THURSDAY, AUGUST 29

Mobility

1:00 Couch Stretch/side

WOD

AMRAP in 7:00

50/42 Calorie Row

Max rep AbMat Sit-ups

Rest 3:00

AMRAP in 7:00

40/34 Calorie Row

Max rep Single-arm DB Hang Cleans, 50lbs/35lbs (switch arms every 5 reps)

Rest 3:00

AMRAP in 7:00

30/26 Calorie Row

Max rep Weighted Sit-ups, one 50/35 DB held at chest

Competitors

1. WOD

2. Bench Press: 6 sets x max reps @ 1.25x BW / .8x BW Rest as needed

3. Accessories

3 sets x 6 Ring Pull-ups

20 Band Pull-Aparts

Max rep Ring Rows

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

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Rocco Di Jerlando
WOD / WEDNESDAY, AUGUST 28

Mobility

1:00 Single-leg Saddle Pose/leg

1:00 Half Front Split/leg

Strength

Strict Shoulder Press: 5-3-2-2-2; start @ 60% and build each set.

Rest, then...

1-2-3-4-5-6-7-8-9-10 reps for time

Double Push-up Burpees

Strict Shoulder Press, 75lbs/55lbs

30 Double-unders after each round

Beach Muscles

3 sets of:

15 Barbell Rows

12 DB Skullcrushers

10 Seated DB Curls

Competitors

1. Strength

2. WOD

105/70

3. Core

3 sets of:

12 Landmine Rotations

15 GHD Sit-ups

18 Hollow Rocks

Rest 2:00

•Endurance (10:00am)

2 sets of:

750m Row

400m Run

500m Row

800m Run

Walk 200m

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Rocco Di Jerlando
WOD / TUESDAY, AUGUST 27

Mobility

1:00 Straddle Pose

1:00 Twisted Cross/side

WOD

For time:

400m Run

100 Air Squats

20 Deadlifts, 205lbs/135lbs

400m Run

75 Air Squats

15 Deadlifts

400m Run

50 Air Squats

10 Deadlifts

400m Run

25 Air Squats

5 Deadlifts

Competitors

1. Every 2:00 x 5 sets: 3 Deadlifts @ 75-80% 1RM

2. WOD

3. Aerobic

25-50-75 Calorie Row

100 Double-unders after each round

4. Gymnastics

4 sets of:

6-7 Strict HSPU (add a deficit if needed) + Max rep Kipping HSPU

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

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Rocco Di Jerlando
WOD / MONDAY, AUGUST 26

Mobility

PVC Stretches

Strength/Skill

Every 30 sec x 6:00 of:

1 Heavy Snatch (power or squat)

Rest, then...

5 rounds for time of:

9 Chest-to-Bar Pull-ups or 3 Bar MU

6 Strict Handstand Push-ups

3 Snatches, 135lbs/95lbs

Competitors

1. Strength/Skill

2. WOD

3. Aerobic

10 sets of:

15/12 Cal Ski

Rest 45 sec

4. Gymnastics

4 sets of:

6-7 Strict C2B Pull-ups + Max rep Strict Pull-ups

Rest 2:00

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / FRIDAY, AUGUST 23

Mobility

2:00 Squat Hold

WOD

7 rounds for time of:

100m Run

5 Squat Cleans, 135lbs/95lbs

100m Run

7 Burpees over the barbell

100m Run

9 Box Jumps, 24”/20”

Competitors

1. Every 30 sec x 8:00: 1 Squat Clean @ 80%

2. WOD 165/115

3. Aerobic

6 sets of:

300m Ski

Rest 30 sec

300m Row

Rest 1:00

4. Gymnastics

4 sets of:

8 Strict HSPU

8 Kipping HSPU

30m HS Walk

Rest 2:00

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / THURSDAY, AUGUST 22

Mobility

1:00 Couch Stretch/Side

WOD

For time:

10-8-6-4-2 Strict Pull-ups

50-40-30-20-10 AbMat Sit-ups

100-80-60-40-20 Double-unders

Competitors

1. Bench Press

25 reps @ 75% of your 1RM in as few sets as possible

2. WOD

3. Accessories

3 sets:

10 Renegade Rows (5/arm)

10 Supinated Barbell Rows

Rest 2:00

•Functional Bodybuilding today at 7:00pm!

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Rocco Di Jerlando
WOD / WEDNESDAY, AUGUST 21

Mobility

1:00 Scorpion Pose/side

WOD

AMRAP in 25:00 of:

500m Row

Max rep Unbroken Wall Balls, 20lbs/14lbs

Max rep Unbroken Shoulder-to-Overhead, 115lbs/75lbs

*Score is total reps completed of Wall Balls and S2OH

Beach Muscles

3 sets of:

15 Perfect Ring Rows

20 Banded Pressdowns

25 Strict Sit-ups

Competitors

1. Strength/Skill

EMOM x 7:00 of: 1 Heavy Jerk (Push or Split)

2. WOD

3. Core

3 sets:

30 MedBall Russian Twists

30 sec Hollow Rocks

10 Strict Toes-to-Rings

Rest 2:00

Endurance (10:00am)

2 sets of:

800m Run

Walk 100m

400m Run w/weight vest

Walk 100m

400m Run

Walk 100m

800m Run w/weight vest

Walk 200m

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Rocco Di Jerlando
WOD / TUESDAY, AUGUST 20

Mobility

2:00 Straddle

Strength/Skill

EMOM x 8:00 of:

Odd - 3 Hang Power Cleans

Even - :30 max rep Strict Ring Dips or Ring MU

Rest, then..

For time:

60 Hang Power Cleans, 155lbs/105lbs

*EMOM, starting at 0:00, complete 12/9 Push-ups

Competitors

1. Strength/Skill

2. WOD

185/125

3. Aerobic

27-21-15-9 Calorie Row

200m Run after each set

4. Gymnastics

4 sets of:

5-6 Strict HSPU (add a deficit if needed) + Max rep Kipping HSPU

Rest 2:00

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando
WOD / MONDAY, AUGUST 19

Mobility

Strength/Skill

Every 1:30 x 6 sets: 1 Pause Overhead Squat + 2 Overhead Squats; start @ 60% 1RM and build each set.

Rest, then...

3 rounds for time of:

400m Run

21 KB Swings, 53lbs/35lbs

12 Overhead Squats, 95lbs/65lbs

Competitors

1. Strength/Skill

2. WOD

125/85 OHS

3. Aerobic

12 sets of:

12/10 Cal Ski

Rest 30 sec

4. Gymnastics

4 sets of:

5-6 Strict C2B Pull-ups + Max rep Strict Pull-ups

Rest 2:00

•Functional Bodybuilding today at 10:00am!

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Rocco Di Jerlando