July 19, 2018

Warm up:
400m run
15/15 Jane Fondas
8 Slam Balls
8 GHD Hip Ext
X2

Strength:
14 KB front rack alt reverse lunge
Rest 1min
8 Weighted Dips @1011 (Pause at top)
Rest 1min
X4

“Helen”
400m Run
21 KB swings 53/35
12 Pull ups
x3

July 18, 2018

Warm up:
Upper Body Band Warm up

5min Snatch skill work

EMOM
3 min = 5 Hng Pwr Snatch @65%
Rest 1min
3min = 4 Hng Pwr Snatch @70%
Rest 1min
3min = 3 Hng Pwr Snatch @75%
Rest 1min
3min = 2 hng Pwr Snatch @80%

5min AMRAP
Thruster 95/65
T2B
3-6-9-12…
Rest 3min
Then:
Where ever you finish in the AMRPA go up one full round then work your way back down
For Time

July 17, 2018

Warm up:
400m run
:20sec HS hold
10 KB swings
8/8 Side Plank rotation
X2

Strength:
12 Seated DB Press @2011
Rest 1min
8 Hanging Leg Raise / Knee raise
Rest 1min
X4

WOD:
10 Power Cleans 135/95
10 Burpee over bar
200m run
Rest 2min
X4

July 16, 2018

Warm up:
2min jump rope
Samson stretch
8 Goblet sqts @2111
8/8 Lying Powell Raise
:30sec side plank each
X2

Strength:
5 Back Squats @20X1 at 65-70%
Rest 1min
7 Supinated Ring row
Rest 1min
X5

“Jackie”
1000m row
50 Thruster 45/35
30 Pull ups

July 13, 2018

Warm up:
Slam ball carry (bear Hug) 200m
10 Air Sqts
8/8 Elbow on knee external rotation
8 Dips
x2

Strength:
8 Seated DB Curl @2121
Rest 1min
8/8 DB Row
Rest 1min
X4

WOD:
4 Clean & Jerks 155/105
5 Burpees
8 Cal Assault bike
Rest 2-3mins
X4

July 12, 2018

Warm up:
400m run
OH band Pec / Shoulder stretch
Forearm Stretch
SA OH carry Down back switch down back
5/5 Hng DB Snatch
8 H2H KB swings
x2

Find 1rm Power Snatch

WOD:
100m 53/35 Farmers Carry
50 DU’s
2 Rope Climb
x4

Cool Down:
1min Plank wt on back
rest 1min
x3

July 11, 2018

Warm up:
3min row
8/8 single leg KB DL
8 Hip ext w/ Pause
:30sec plank
x2

Find 1RM Deadlift

WOD:
Row 1000m
10 T2B
10 KB swings 53
Rest 4min
Row 500m
10 T2B
10 KB swings
Rest 2min
Row 250m
10 T2B
10 KB swings

July 10, 2018

Warm up:
Banded Bully
8 Deadbug
8/8 Powell Raise
:40sec Med Ball Pec 14/10
x2

Find 1RM Strict Press

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Rest 2-3 minutes

July 9, 2018

Warm up:
200m run
10/10 Theraband Lateral Walk
8 Goblet Sqts
:30sec Side plank each side
x2

Find 1RM Back Squat

“Christine”
500m Row
12 Deadlifts @BW
21 Box Jumps 24”/20”
X3

July 3, 2018

Warm up:
2min Jump rope
:30sec Med ball pec walk
8/8 Powell raise
8 min row
X2

Bench
10-8-6-4-2 Each Set UB
Ring MUs (Scale: 4 strict Pull ups)
2-2-2-2-2
NFT

WOD:
250m/200m Row Sprint
10 HR Push ups
Rest 90sec
X5

Cool Down:
1min plank rest 1min
x3