7/31/20

WORKOUT

5 SETS
50Double Unders
25 Sit Ups
20 Jumping Lunges
1:00 DBL KB Front Rack Hold (53/35)
:30 DBL KB Floor Press Hold
:30 Walking Rest Between Sets

7/30/20

WORKOUT

AMRAP x 20 MINUTES 4-6-8-10 and so on…
Toes to Bar
Alt. DB Hang Snatch (50/35)
*12/10 Cal Bike After Each Full Set*

7/29/20

STRENGTH

5-5-5-5-5-5-5 Front Squat*
*Start Light and Build to Heavy Set of 5

WORKOUT

E2MOM x 12 MINUTES
200m Run
Max Squat Cleans (185/135)

7/28/20

SKILL

EMOM x 10 MINUTES
MIN 1 – 10/8 Cal Row for Quality
MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives

WORKOUT

3 ROUNDS FOR TIME
10 Handstand Push-Ups
30 Slam Balls (30/20)
15 Handstand Push-Ups
25/20 Cal Row

7/27/20

STRENGTH

ON A 5:00 RUNNING CLOCK… Practice Heaving Snatch Balance with Light Weight

into…

ON A 10:00 RUNNING CLOCK… Build a Moderate-Heavy Complex of:
1 Power Snatch + 1 Squat Snatch

WORKOUT

4 SETS
AMRAP x 3 MINUTES
3 Power Snatch (115/75)
3 Overhead Squats
3 Lateral Burpees Over Bar
-Rest 1:00 b/t Sets-

7/24/20

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Power Snatch
(Reps do not need to be TNG)

WORKOUT

“ISABEL”
FOR TIME 30 Power Snatch (135/95)

7/23/20

WORKOUT

EMOM x 30 MINUTE
MIN 1 – :50 Max Cal Bike
MIN 2 – :50 Max Hand Release Push-Ups
MIN 3 – :50 Max Slam Ball Russian Twists
MIN 4 – :50 Max Slam Balls
MIN 5 – Rest

7/22/20

SKILL

EVERY 2:00 FOR 5 SETS
2-4 Reps of Gymnastic Complex*
100m Jog

*(1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up)

WORKOUT

AMRAP x 5 MINUTES
12 Pull-Ups
12 Box Jumps (20/16)
100m Run

-Rest 1:00-

AMRAP x 5 MINUTES
9 C2B Pull-Ups
9 Box Jumps (24/20)
75m Run

-Rest 1:00-

AMRAP x 5 MINUTES
6 Up-Down Pull-Ups
6 Box Jumps (30/24)
50m Run

7/21/2020

Strength
On a 15:00 clock…
Build to a heavy complex
1 Clean Deadlift +
1 Power Clean & Jerk

Workout
“The Cali Bear”
Every :30 for 20 minutes
1 Power Clean & Jerk (225/155)

What? 31 Heroes WOD

When? August 1, 2020

Where? New Realm Brewery

How? Sign-up at https://www.31heroes.org/events/