June 23, 2017

Warm up:
3min Row
7/7 band steps
8 GHD sit ups
8 Hang Power Sntach PVC- Bar
x2

Strength:
5 Seated Db Press, @2011
rest 1min
7 Good Mornings
rest 1min
x4

WOD:
5 Power Sntach @95/65
5 Burpee over Bar
8/10 Cal Assault bike
Rest 4min
X4

June 22, 2017

Warm up:
400m
8 Goblet sqt
2 Wall Walks
8 Dips
x2

Strength:
8 Back Sqts, @40X1, start @60% (TEMPO)
rest 90sec
x4

22 min AMRAP
100M farmers carry 70/53
10 Push ups
10 Box Jump 24”/20”
2 Rope Climb

June 21, 2017

Warm up:
3min Row
8 KB Russian swings
8 Hip ext GHD
8 Hng Muscle Clean Bar-ligth weight

Strength:
Hang Power Clean
Find 1RM

“Grace”
30 Clean and Jerks 135/95

June 20, 2017

Warm up:
400m
7/7 band steps
8 SDHP w/KB
:30 sec plank
x2

Strength:
5 Deadlifts @40X1, start @60%
rest 1min
5 Close Grip Bench @2011 Start 65%
rest 1min
x4

WOD:
10 T2B
20 Wall Balls
30 DU’s
Rest 90sec
X5

June 19, 2017

Warm up:
400m
4/4 TGUs
8 Kb swings 35/25
8 Ring rows
x2

Strength:
16 in place lunges holding 30/20 Das
Rest 1min
7 Pendlay Row
Rest 1min
x5

“Helen”
400m
21 KB swings
12 Pull ups
x3

June 16, 2017

Warm up:
2 min row
8 Good Mornings
7/7 band steps
8 Roll outs

Clean & Jerk
Find 1RM

WOD:
:30sec DL 225/135
1 min Assault Bike
:30sec T2B
Rest 2 min
X5

June 15, 2017

Warm up:
400m run
Dynamic Drills

Endurance:
800m TT

Skill Work:
Snatch / Power Snatch
10 reps betw 65%-75%

16 Alt Hammer Curls
@3010, 3 sets

5 Weighted Dips
@2011, 3sets

7 Pendlay Row
@2010, 3sets

2 min max sit ups

June 14, 2017

Warm up:
400m run
8 Press light Db @4012
10 GHD sit ups
x2

Strength:
Push Press
Find 1RM

25 min AMRAP
5 Burpees
10 Russian KB swings 53/35
5 Lateral Box Jumps 20”
300m row

June 13, 2017

Warm up:
3 min row
8 KB swings
10 Push ups
8 Hip ext on GHD
x2

Strength:
Power Clean
Find 1RM

WOD:
3 Power Cleans @80%
7 Ring Dips
200m run
Rest 4 min
X4

June 12, 2017

Warm up:
400m run
8 Goblet sqts – bar front sqt
7/7 band steps
:30sec plank LT
:30sec plank RT
x2

Strength:
Front Squat
Find 1 RM

Rest 10 mins
1 attempt AMRAP Front Squats @85%

3 min AMRAP
4 HSPU
8 Pull ups
25 DU’s
Rest 2 min
X3