Friday’s WOD – July 31st

***Athletes- Please note that NEXT WEEK (Aug. 3-7) we will be retesting our lifts from 8 weeks ago. Plan on being in the gym every day at your normal time.**   Friday's WOD - July 31st Strength: Clean & Jerk Skill Work *ten minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added. EMOM for 5 minutes: 3 position Clean+ Jerk at 60% 1 RM. *2 minute rest EMOM for 8 minutes: 1 Clean & Jerk at 85% Conditioning:

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Thursday’s WOD – July 30

Thursday's WOD Skill/Mobility: Burgener /Mobility Conditioning: CAT ONE/TWO: Hero WOD "Randy" - 75 Power Snatches, 75/55#   CAT THREE: Hero WOD "Randy" - 75 Power Snatches, 55/45# CAT FOUR: Hero WOD "Randy" - 25 Power Snatches, 33/15#   Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.   CoolDown: Tabata Elbow Plank Mountain Climber Push-up Burpee 8 interval each movement. 20 seconds of work, 10 seconds of rest.

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Wednesday’s WOD – July 29th

***Athletes- Please note that NEXT WEEK (Aug. 3-7) we will be retesting our lifts from 8 weeks ago. Plan on being in the gym every day at your normal time.*** Wednesday's WOD - July 29th Strength: A.)Front Squat 8/50% 6/60% 4/70% 2/80% B.)Handstand Push-ups 4 x 10 *CAT ONE athletes deficit *fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added. Conditioning: CAT ONE: 3 rounds for time of: 400-meter Run 21 Thrusters 115/80# CAT TWO: 3 rounds

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Tuesday’s WOD – July 28th

Athletes- Please note that NEXT WEEK (Aug. 3-7) we will be retesting our lifts from 8 weeks ago. Plan on being in the gym  every day at your normal time.   Tuesday's  WOD Skill: Skill of the Month Pull-ups/ Kipping/ Butter Fly's *ten minutes to work on skill. Conditioning: CAT ONE/TWO: 5 rounds for time of: 25 Kettlebell Swings, 73/53# 25 GHD sit-ups 25 Back Extensions 25 Knees-to-Elbows CAT THREE: 4 rounds for time of: 25 Kettlebell Swings, 53/35# 25 GHD Sit-ups to Parallel 25 Hip Extensions 25 Knees-to-Elbows CAT FOUR: 3 rounds for time of: 25 Kettlebell Swings, 35/26#

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Monday’s WOD – July 27th

Athletes- Please note that NEXT WEEK (Aug. 3-7) we will be retesting our lifts from 8 weeks ago. Plan on being in the gym  every day at your normal time.   Monday's WOD Strength: A.)Split Jerk 8/50% 6/60% 4/70% 2/80% B.) Pull-ups 8-6-4-2 *add weight if you can. *fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added. Conditioning: CAT ONE: 3 rounds for time of: 10 Ground to Overhead, 95/65# 200-yard shuttle sprint, 50 yards there and

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