CrossFit, Strong & Sweat WODs Mon July 15th 2019

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A.) Back Rack Lunge
18min. Window…
4-5 Sets:
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.

*In between sets complete  a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.

5min. AMRAP:
5 Pull-Ups
10 Front Squats 95/65
5 Pull-Ups
10 Push Press 95/65

Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds.

3 ADV Options:
1.) 115/75lb.
2.) 3 Muscle Ups each time instead of 5 pull-ups
3.) Both combined

*In between Strength cycles, I typically program these single leg pieces for a week or 2. Go heavy and controlled. Focus on having equal strength in each leg and using the proper muscles.


Monday 7/15
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. Bent-over DB Rows
Reps 30-20-10 (increasing weight)
B. Incline DB Bench Press
Reps 30-20-10 (increasing weight)
C. Stretch/Contract Superset x 2 Sets:

Flat DB Flies x 10-12 reps @ 32X0 (pause at the STRETCHED at the bottom)
Banded Crossovers x 10-12 reps @ 30X2 (pause at the CONTRACTED position)
Rest 2-3 min

D. Superset x 2 sets each:

Straight-Arm Pulldowns x 15-20 reps
Ring Rows x 12-15 reps
Rest 2-3 min

***For Ring/TRX Rows, elevate feet to add difficulty. If still too easy, hold the contraction at “chest to ring” briefly on each rep

E. 3 Rounds
Rest minimally, but as much as needed to ensure quality/unbroken sets

Leaning DB Lateral Raise x 10-12 reps (per arm)
Standing EZ Bar Curls x 10-12 reps
Hang DB Muscle Snatch x 8-10 reps (per arm)
Overhead DB Tricep Ext (one DB) x 10-12 reps

F. AMRAP 3 min (Rest 3 min) Repeat AMRAP 3 min:

Run 400m
Max Reps of Burpee Pull-ups




A.) 21 min EMOM:
Min 1: 15/12 cal bike
Min 2: 60 Double Unders
Min 3: 7 Devil Press 35/25s

Rest 3 min.

3 rounds: (Time CAP: 15 min.)
200m run
30 Russian Swings 70/53
200m run
15 Toes to bar

ADV on part 1 is 5 Devil Press with 50/35s 🙂
Categories: WOD

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