July 21, 2017

Warm up:
2min Jump rope
8 Press Light Db
8 Hip Ext Ghd
x2

5min Jerk progression

Strength:
4 Split Jerk (Skill)
x5 (Start light) rest 90sec betw

WOD:
20 DL 185/105
5 HSPU
20 Box Jumps
5 HSPU
80 DUs
5 HSPU
20 Box Jumps
5 HSPU
20 DL

July 20, 2017

Warm up:
400m
8 Wall Sqts
8 Ring rows
8 GHD sit ups
x2

Back Squat
4@75%, 3@80%, 2@85%, 4@80%, 3@85%, 2@ 90%
rest 90sec-2min betw sets

WOD:
200m run
10 Thrusters 95/65
5 C2B
rest 2min
x5

July 19, 2017

Warm up:
400m
8 OHS PVC-Bar
8 GHD Sit ups
8 Ring Row
x2

15min clock
12 Hang Power Snatch all betw 70%-75% of 1rm

WOD:
GO HARD!
5 Burpees
Row 45sec
REST 4min
X5

July 18, 2017

Warm up:
400m
:15 sec HS Hold
8 GHD hip ext
8 dips
x2

Strength:
5 Strict Db Press @40X1
Rest 1min
10 Alt step up holding Dbs 20” or lower
Rest 1min
X4

WOD:
3 MU’s
12 KB swings 53/35
24 DU’s
x5

July 17, 2017

Warm up:
2min row
8 Band good mornings
8/8 band steps
8 Duel Kb DL
x2

Strength:
5 Good mornings
rest 1min
4 Weighted Pull Ups @2010
rest 1min
x5

5min Amrap
5 Power Cleans 115/75
7 T2B
9 Air Squats
REST 3min
X3

July 14, 2017

Warm up:
400m
8 OHS PVC-Bar @3011
8 Muscle Snatch PVC-Bar
8 Ring Rows
x2

3 High Hang Snatch Start @65% of 1rm Snatch
x8

5 Weighted Chin up @2010
x4 rest 75sec

Endurance:
:15sec Assault Bike
Rest 2min
X6
Rest 4min
:15sec Assault Bike
Rest 2min
X6

July 13, 2017

Warm up:
400m
8 Push Jerk PVC-Bar
16 Walking Lunges
8 GHD Sit ups
x2

Strength:
3 Push Jerk (Skill, focus on the catch)
x5

8min EMOM
3 Back Squats @70% @2010

WOD:
1min step ups 20”
:30sec Push ups
:30sec DU’s
rest 2min
X8

July 12, 2017

Warm Up:
Sled push Down back
:20sec HS hold
8 Push ups
8 Kips on Pull up bar
x2

Strength:
2 Power Clean @80-85%
Rest 1min
5 Weighted Dips
Rest 1min
X5

WOD:
5 T2B
10 KBS 53/35
200m run
Rest 90sec
X5

July 11, 2017

Warm Up:
2min Row
8 GHD Hip Ext
8 Push ups
8 Band Good mornings
x2

Strength:
5 Close Grip Bench @3011 Start 65%
Rest 75sec
5 Sumo DL @3010 start @65%
Rest 75sec
X4

Endurance:
:30sec Row
Rest 3min
X5
REST 7min
:30sec Row
Rest 3min
X5

July 10, 2017

Warm up:
400m
8 Air Squats
8 Press Light Dbs
7/7 band steps
x2

Strength:
3 Clusters
Rest 90 sec Start @65% of 1rm Clean
x5

WOD:
20 Pull ups
30 Box Jumps 24”/20
40 Wall Balls
50 Sit Ups
40 Wall Balls
30 Box Jumps
20 Pull ups