Warm Up 

• 400m run 

then complete 3 rounds of the following 

• 10 air squats 
• 10 sit-ups 

WORKOUT of the Day 

AMRAP-10 

• 10 Floor Press (watch video if you missed class on Sunday) – Use medium weight dumbbells (7.5#-25#)women / 10-30# men – Use am empty barbell if you’re working out in a gym with barbells 
• 10 Seated Dumb Bell Press (use lighter weighted dumbbells) 5-10# ladies/ 7.5-20# men – VIDEO 
• 10 Burpees 

Warm-Up 

complete 2 rds of the following 

• 200m run
• 10 arm circles forward 
• 10 arm circles backwards
• 10 frankenstein kicks
• 10 push-ups

Workout of the day (WOD) – Please record your round + partial reps completed to comments on the blog 

AMRAP 10 – (As many rounds + reps in 10 minutes) 

• 400m run
• 10 goblet squats (use a medium weight dumbbell 10-20# women/ 15-30# men) 
• 10 walking lunges 

New skills

• Goblet Squat 
• Box Jump / Step-ups 
• Floor Press 

Skill review

• Thrusters
• Sumo-deadlift high pull
• Rowing for Calories 

Warm Up 

2 Rounds 

• 200m run 
• 10 arm cirlcles
• 10 frankenstein kicks
• 10 walking lunges 

Workout of the Day 

Fight Gone Bad (modified) 

3 rounds for max repetitions 

• 1 min thrusters 
• 1 min sumo dead-lift high-pull 
• 1 min box jumps or step-ups 
• 1 min row for calories 
• 1 min rest 

After WOD Sesh coached by AJ:

– Skills

• KW OHS 
• Sotts press
• narrow grip overhead squats
• Hand-stand hold, active shoulders 
• Snatches from blocks

WOD 

3 rounds (2 mins rest after each round) 

• 500m row
• 10 reps each arm – KB Overhead squats (15#) 
• 200m run
• 10 Overhead Squats (95#) 

I’ll use my dumbbells, thank you!

Warm up 

25 double unders or 25 fast, high singles

then…

• 25 air squats
• 12 push-ups  
• 15 air squats 
• 9 push-ups  
• 10 air squats 
• 6 push-ups 

Workout 

AMRAP-10 (Note rds and reps to comments) 

• 10 Dumbbell thrusters (choose light load ex: 5 or 7.5# dumbbells ladies 7.5, 10 or 15# DB men)(watch this video if you missed class Sunday or need a reminder of the Thruster ) 
• 15 sit-ups  

Test Day 🙂

Warm Up

400m run

then 2 rds of the following

• 10 inch worms
• 10 frankinstein kicks/walks
• 10 walking lunges

WORKOUT OF THE DAY (RE-Test of WOD 1)

compare to July 20th (first WOD of this session)

AMRAP-10 (Record rds + partial reps to comments)

• 10 Push-ups
• 10 Sit-ups
• 10 Air squats

Annie Sakamoto

Skils review: 

• KB Swings

New skills

• Front squat
• push press
• thruster
• rowing

WARM UP 

2 rds

• 200m run
• 10 Inch worms
• 10 frankinstein kicks
• 10 sumo deadlift high-pull

Pre-Wod Mobility

WOD

AMRAP – 10 

• 5 Thrusters
• 10 Push-Ups
• 15 Double Unders or fast & high singles

After Party

• Mobility & Row 250

Sunday WOD Board

Warm up 

2rds of the following

• 10 jumping jacks 
• 10 push-ups 
• 15 air squats 

Workout 

AMRAP – 10 (Post rounds + partial reps to comments) 

• 200m run
• 10 kettlebell or dumbbell swings (choose light to medium weight) ONLY SWING TO EYE LEVEL – Watch video for reminder 
• 10 hollow body rockers – Watch video for reminder and remember the progressions, the tuck in a ball is totally acceptable arms and legs extended are preferred. 

First WOD for week of August 3rd

Soft tissue mobility 

• Lacrosse ball  -upper back scapular region – 90seconds/2 mins each side –watch video
• Lacrosse ball front pecs, upper shoulder region – 90seconds/2 mins each side – watch video
• Lacrosse ball bottom of your feet (shoes off) – 90seconds/2 mins each side- watch video

Warm up 

complete 2 rds of the following

• 200m run
• 10 sit-ups or 30 flutter kicks
• 10 push-ups

Workout

AMRAP-10  (note # of rounds + partial reps completed + post results to comments) 

• 10 seated dumbbell press (use a light to medium heavy Dumbbell – note load in comments)
• 25 Double Unders (if you have 1 or 2, try to get 1 or 2 per round then do fast singles)

skills review

• Deadlift
• Burpees
• double-under

new skills

• sumo-deadlift high-pull
• Kettle Bell or dumbbell swings
• hollow body rockers

Warm-up

2rds of…

• 25 double unders or fast singles
• 10 hollow body rockers

Workout

Team WOD (teams of 2 40 reps, teams of 3 60 reps) 

one athletic working at a time, while the other holds 5# (women) or 10# plate overhead (men)

• 400m run – run together
• 40/60 burpees
• 40/60  KB swings
• 40 air squats
• 400m run – run together