August 1, 2017

Warm up:
400m
8 Muscle Snatch PVC- Bar
8 Thruster light Dbs
8 Ring Rows
x2

15 min Hang Power Snatch
65%-75% work skill / technique

WOD:
400m run
21 Thrusters
21 Pull ups
200m run
15 Thrusters
15 Pullups
200m run
9 Thrusters
9 Pull ups
400m run

July 31, 2017

Warm up:
2 min jump rope
8 Wall Squats
8 Push Press DBs
:20sec hollow hold
x2

Strength:
10 Back Squat @2010
Rest 75sec
8 Weighted Dips @3011
Rest 75sec
X4

WOD:
8 min clock
1000m row
Remaining time AMRAP
4 Clean and Jerks 135/95
8 Burpee over bar
REST 4min
8min clock
1000m row
Remaining time AMRAP
4 Clean and Jerks 135/95
8 Burpee over bar

July 28, 2017

Warm up:
3min row
8 KB swings
3/3 TGUs
3 Wall Walks
x2

Strength:
2 Hang Power Clean
8sets, start @70% rest 90sec

WOD:
25 Cal Row
20 Back Sqts from floor 95/65
5/5 Single arm Db Push Press 55/35
x3

July 27, 2017

Warm up:
400m
8 Dips
8 DB Thrusters
8 GHD sit ups
x2

Strength:
8 Duel DB Bench @3011
Rest 45sec
8 DB RDLs
Rest 1min
X4

WOD:
1 Rope Climb
10 Thrusters 95/65
100m Sprint
Rest 3:30
X5

July 26, 2017

Warm up:
2min Jump rope
8 Push Press BN snatch grip
8 Hang Muscle Snatch
8 KB swings
x2

Strength:
5 TnG Power Snatch
Rest 1min
Reverse Sled Pull Down back
Rest 90sec
X4

20 min AMRAP
2 Stone to Shoulder
100m Single arm farmers carry, switch at 50m 70/53 (stand tall look forward)
10 T2B
20 DUs

July 25, 2017

Warm up:
400m
8 DB press light
8 Goodmornings bar
7/7 Band Steps
x2

Strength:
5 Push Press @75%
Rest 1min
16 Alt reverse Lunges holding DBs
Rest 1min
X4

WOD:
:30sec Pull ups
REST 30sec
:30sec Wall Balls
REST 30sec
:30sec DL 185/115
REST 30sec
:30sec Burpee over bar
x2
REST 4min
X2

July 24, 2017

Warm up:
400m run
8 Goblet Sqts
:15 sec HS hold
8 Hip ext on GHD
x2

Strength:
1 Squat Clean + 1 Front Squat
8sets, starting @70% of 1rm C&J

3 min AMRAP
4 HSPU
8 SDHP 95/65
12 Box Jump Overs 20”
Rest 2min
x4

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