Programming for August 8th through August 14, 2016

The beach WOD was deceiving on Sunday August 7th. We worked hard and had fun. Thank to everyone who made it a great morning. Our next beach WOD will be August 21st.

Pre-order your tees and tanks this week. We are taking orders until Wednesday. Make sure you sign up. See Coach Rob with questions.

Flex on the Beach - September 17th
If you want volunteer, see Coach Keith.
If you want to compete, see Coach Rob.

The Founder's membership pricing special ends in one week on August 15th.


Monday August 8, 2016 



With a Moderate KB:

10 1 Arm Waiter’s Lunges (5 each)
10 1 Arm KB Swings (5 each)
10 1 Arm KB Waiter’s Squats (5 each)
10 1 Arm KB Press (5 each)


Empty bar:

As a class on coach's cue for 10 rounds
Hold Start position
Move to and hold above knee position
Move to start position and hold
Full Clean and hold front squat position


5 Drops to Split (no barbell)
5 Press from Split
5 Pause Push Press (pause in dip)
5 Pause Split Jerks (pause in catch) 



In 18 minutes, build to a 2RM Clean and Jerk



EMOM for 12 minutes:

A-2 Clean and Jerks @ 70% of Strength (Full or Power)

B-16 Burpees Over the Bar

C-30 second Max Calorie Row


*For every missed Clean and Jerk subtract 5 Calories from total





200m Run
10 Pause Air Squats
10 Reverse Lunges
10 Jumping Squats
10 Bottom Half Burpees
30 second Pronated Hang
16 Heidens



3 rounds with 1 minute rest:
15 Goblet Squats (70/53)
200m Run



AMRAP in 10 minutes:

5 Burpee Pull Ups
10 Box Jumps

15 KB Swings (53/35)



Tuesday August 9, 2016




Run 200m
10 Boot Straps
10 Squat Thoracic Rotations
10 Samson Lunges
10 Tuck Jumps



Part 1

3 rounds with 2 minutes rest:

6 Back Squats @ 65% of 1RM
Run 400m

-rest 5 minutes- 

Part 2

2 rounds with 3 minutes rest

Wall Balls (20/14)
Box Step Ups


Part 3

3 rounds for Quality:

10 Bird Dogs
10 Double KB Overhead Walking Lunges
15 second Supinated Tuck Hang or L-Hang
10 Cat Camels






Row 200m
10m Bear Crawl
10m Crab Walk
10 Push Up Rotations
10 Beat Swings
10 Push Up Shoulder Taps



EMOM for 12 minutes

A-10 Supinated Horizontal Pull Up

B-8 1 Arm Strict Press each arm

C-40m 2 Arm Farmer’s Carry

D-10 Barbell Upright Row



4 rounds:

Row 15/10 Calories
10 Burpees Over Rower
10 Wall Balls

10 Med Ball Sit Ups



Wednesday August 10, 2016




20 minutes for Quality:

10 1 Arm KB High Pulls each arm
10 Pallof Press each side
5 5-second Pull Up Negatives
200m Double Arm Farmer’s Cary



Handstand Push Ups:

1 minute Tripod Tuck Hold/Practice

-rest 1 minute-

1 minute Tripod Headstand Hold/Practice

-rest 1 minute-

1 minute Tripod Tuck to Headstand Practice/Freestanding HSPU

-rest 2 minutes-



Handstand Push Ups
Step Ups
Pull Ups

*Scale HSPU with up to two abmats or piked on a box. 






10 Squat Thoracic Rotations
10 Boot Straps
10 Samson Lunges
20 Single Leg Toe Touches


4 rounds for Quality:

10 Lateral Box Step Ups (5 each)
10 KB Squat Press Outs
10 Straight Leg KB Deadlifts
8 Weighted Kossacks each



EMOM for 16 minutes:

A-10/8 Calories Assault Bike

B-15 Air Squats

C-200m Run

D-30 second Plank Hold



Thursday August 11, 2016



10 PVC Pass Throughs
10 PVC Hang High Pulls
10 PVC Snatch Balances to Power Position
10 PVC Power Snatches From Above the Knee
10 PVC Power Snatches From the Pocket



Hang Power Snatch

EMOM for 3 minutes:
10 reps

-rest 2 minutes-

EMOM for 3 minutes
7 reps

-rest 2 minutes-

EMOM for 3 minutes
5 reps

-rest 2 minutes-

EMOM for 3 minutes
3 reps



AMRAP in 10 minutes

200m Run
40 Double Unders
8 Overhead Squats (115/75)





Row 1 minute
5 Inch Worms
10 Band Pull Aparts
10 Overhead Band Pull Aparts
15 second Straight Arm side Plank each side
10 Y Wall Slides


3 Rounds for Quality:

5 5-second Pull Up Negatives
30m 1 Arm Overhead Carry each arm
8 Push Ups
12 1 Arm KB High Pulls each arm



AMRAP in 15 minutes

200m Row
6 Toes to Bar
9 Double KB Push Press (35/18)
12 Burpees
60m 2 Arm Farmer’s Carry



 Friday August 12, 2016



A - 5x5 Deadlifts

Increase Weight each set


B - 4 rounds with a partner:

1 minute Max Tire Flips (pass tire back and forth)
Rest 1 minute between rounds


C - 3 rounds NFT:

10 V Ups
30 second GHD Plank Hold
60m Yoke Carry



A - Alternating with a partner:

800m Run
400m Run
600m Run
200m Run
400m Run

B - 5 Rounds for Time:

20 Sit Ups
15 Russian KB Swings (70/53)
10 Box Jump Overs






10m High Knees
10 Air Squats
10m Butt Kicks
10 Toe Touches
10m Karioka
10 Thoracic Rotations
10m Low Skip
10m High Skip
10 Beat Swings


4 rounds:

400m Run
12 Russian KB Swings (70/53)
9 Goblet Squats
6 Box Jumps (30/24)

3 Chest to Bar Pull Ups


Saturday August 13, 2016

Warm up:
200m Run
2 Rounds:
10 Toe Touches
5 Boot Straps
10 Beat Swings
10 Kossacks
10 Bottom Half Burpees

WOD - For Time:

10 Burpees
15 Goblet Squats (70/53)
20 Toes to Bar
25 Wall Balls (20/14)
30 KB Deadlifts
35 Double Unders
- 400m Run -
35 Doubles Unders
30 KB Deadlifts
25 Wall Balls
20 Toes to Bar
15 Goblet Squats
10 Burpees


Sunday August 7, 2016

Warm up:
10m inch worm
10m side shuffle
10m walking luge w/ twist
10m straight leg swings
10m crab walk
10m broad jump high jump

3 Person Team "Wittman"

15 Rounds for Time:
15 KB Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

One partner works at a time, rotating movements. Whoever does the box jumps begins the next round with the kb swings. 
Example: Rob does 15 swings, Keith does 15 power cleans, Shaun does 15 box jumps and 15 swings, then Rob does 15 cleans, etc..

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of  Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariaua, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.