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Friday, July 21

tm2

Part A. Pause Front Squat Wave (15m CAP) 2 Rounds: 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% WOD: For Time: 2k Row 150 DU (sub 20 attempts, 260 singles) 10 Rounds of "Cindy" (5 Pull-Ups/10 Push-Ups/15 Air Squats) *If not enough rowers, have half the class start with Cindy and work backwards finishing on row. No subbing running for rowing. **PI Subs: Single Unders, Ring Rows, Box Push-Ups.

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Tuesday, August 15

tm2

Part A. 15 min EMOM Min 1: 7 Strict T2B Min 2: 10 BB Reverse Grip Bent Over Row Min 3: 10 DB Tricep Ext. WOD: 3 Rounds For Time: 10 Bar MU (sub 2:1 C2B, box, banded, 1:1 Pull-Up+Dip) 10 Thrusters (155/105) 50 DU (sub 10 attempts and 80 singles)

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Monday, July 24

tm2

Part A. Push Press Party: 0:00-3:00: 4 reps @75%1RM 3:00-6:00: 3 reps @80%1RM 6:00-9:00: 2 reps @85%1RM 9:00-12:00: 1 rep @90%1RM   WOD: 15 min AMRAP: 200m Run 8 Strict HSPU 10 reps Hang Squat Snatch (135/95) **PI Subs: Seated Strict DB Press, DB snatch.

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Wednesday, June 21

tm2

Part A. Overhead Pause Squats (14m CAP) 6x4 *3 second pause at bottom. **PROJECT IGNITE SUBSTITUTIONS: PLATE OH LUNGES WOD: 15m Clock: 6m AMRAP 9 OHS (135/95) 12 T2B 3m REST 6m AMRAP 9 Push Press (135/95) 50 DU (5 attempts, 90 singles) **PROJECT IGNITE SUBSTITUTIONS: OH PLATE LUNGES, SIT-UPS, DB PUSH PRESS, SINGLE UNDERS.

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Thursday, June 22

tm2

Part A. For time: (15m CAP) 10 Legless Rope Climbs (sub regular rope climbs or work on rope climb technique) Rest 3 min Max Reps Unbroken Strict HSPU (may sub kipping or seated strict DB Press) WOD: 10m AMRAP 5 Deadlift (315/205) 15 Wall Balls (20/14 @ 10ft) 10 Bar Facing Burpees **PROJECT IGNITE SUBSTITUTIONS: KB DEADLIFT, EVERYTHING ELSE AS WRITTEN.

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Wednesday, June 28

tm2

Part A. Clean and Jerk Build to a heavy complex of: 1 Power Clean 3 Front Squat 1 Jerk **PI Sub: 2k Row  WOD: For time: (15m CAP) 200m Run 30 OHS (115/75) 20 HSPU 200m Run 20 OHS (135/95) 15 HSPU 200m Run 10 OHS (185/125) 10 HSPU **PI Subs: Run/Plate Lunge/Seated DB Strict Press

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Tuesday, July 4th

tm2

Happy Fourth of July! Teams of 3: 30m AMRAP 100/70 Cal Row 100 Box Jump Overs (24/20″) 100 DB Snatch (50/35) 50 Ring MU (sub BMU, Box BMU, 2:1 C2B, or 1:1 PU+Dip) 100 DB Snatch (50/35) 100 Box Jump Overs (24/20″) 100/70 Cal Row

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Friday, June 23

tm2

WOD: 2 Rounds For Time: 1200m Run 20 Front Squats (155/105) 30 Burpee Pull-Ups 40 DB Snatch (70/50) **PROJECT IGNITE SUBSTITUTIONS: DB FRONT SQUATS, BURPEE RING ROWS, LIGHT DB SNATCH.

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Monday, July 17

tm2

Part A. Pause Back Squat Wave: 2 Rounds: 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% *3 second pause at bottom. WOD: 4 Rounds for Time: (15m CAP) 21 OHS (125/85) 14 KBS (70/53) 14 C2B Pull-Ups *PI Subs: OH Plate Lunge/Russian KBS/Ring Rows

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Wednesday, July 19

tm2

Part A. Clean Complex: 10x1 1 rep = 2 Power Cleans + 1 Squat Clean + 1 Split Jerk *work to a heavy complex *PI Sub: Work complex with dumbbells but do push press instead of split jerk. WOD: 12m AMRAP 8 Burpee Box Jumps (24/20") 12 Power Snatch (115/75) *PI Subs: Burpee Box Step Ups, DB Snatch

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