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

July 2, 2018

Warm up:
200m run
Samson stretch
20/20 Jane Fonda’s
8/8 reverse lunge in place
8/8 side plank rotation
X2

2 Back Squats (hvy)
Rest 90sec
5 Weighted Dips w/ pause at top
Rest 90sec
X5

WOD:
Buy in 50 DU’s
Wall Balls
Deadlift 185/135
Box Jumps 20”
21-15-9
Buy out 50 DU’s

June 29, 2018

Warm up:
400m run
Down Back SA OH carry
10 Russian KB swings
15 Banded Hip Hing
X2

Power Snatch
10 min EMOM
Min 0-2: 3 Pwr Snatch
Min 3-5: 2 Pwr Snatch (increase weight)
Min 6-9: 1 Pwr Snatch (increase weight)

WOD:
Front Squat 115/75
Burpee Over Bar
21-15-9

June 28, 2018

Warm up:
Dynamic Warm up
8/8 Powell Raise
8 Front Plate Raise
10 Hollow Rocks
X2

10 Seated Press @2020
Rest 1min-90sec
5 Weighted Pull ups
Rest 1min-90sec
X4

WOD:
5 HSPU
15 Hang Power clean 95/65
30 DU’s
x4

Cool Down:
1min plank hold
Rest 1min
X3

June 27, 2018

Warm up:
400m run
Cossack Stretch
20/20 Jane Fonda’s
10 Wall Sqts
10 DB Push press
X2

Back Squat
4-3-2-1 (Heavy)
Rest 2min

“Fight Gone Bad”
1min Wall Ball
1min SDHP 75/55
1min Box Jump 20”
1min Push Press 75/55
1min Row for Cal
Rest 1min
x3
Score each rd

June 26, 2018

Warm up
2min jump rope
:45sec Med Ball Pec Walk
8/8 Single leg hip ext
:20sec HS
X2

Bench
5-4-3-2-1
Rest 90sec
6 Barbell Goodmornings
Rest 90sec
5 sets

WOD:
10 T2B
15 KB swings 53/35
200m run (sprint)
Rest 2min
X4

June 25, 2018

Warm up:
2min row
Banded Hip Flexor Stretch
8 Goblet Squats
8 DB Push press w/ pause
:25 sec Side Plank ea
X2

18 min to find
1RM Clean & Jerk

WOD:
5 Clean & Jerks @80% up daily 1rm C&J
20 Pull ups
4 Clean & Jerks
15 Pull ups
3 Clean & Jerks
10 Pull ups
2 Clean & Jerks
5 Pull ups
1 Clean & Jerk

June 22, 2018

Warm up:
200m run
:45sec Med Ball Pec Walk
8/8 Lateral Med Ball throw
10 Hollow rocks
X2

Strength:
5 Weighted Pull up
Rest 1min
5 DB Bench Press @3011
Rest 1min
X4

WOD:
:30sec Sled Push
:30sec rest
X5
Rest 1min
:30sec Russian KB swings
:30sec rest
X5
Rest 1min
:30sec DU’s
:30sec rest
X5
Rest 1min
:30sec Slam ball over shoulder
:30sec rest
X5

June 21, 2018

Warm up:
3min easy row
PVC warm up: Pass Throughs, around the world both ways, 1 time through DT
Banded Hip flexor stretch
Banded Lat stretch

Skill:
12 Tall kneeling Hip hinge banded
Rest 1min
7/7 Half kneeling curl into press
Rest 1min
X4

“DT”
12 Deadlifts 155/105
9 Hang Power Clean
6 Push Jerk
x5

June 20, 2018

Warm up:
3min Foam roll
Dynamic Warm up: high knees, butt kicks…
10 Push ups
10 V-ups
10 Kb swings
X2

Strength:
5 Weighted Dips @1011
Rest 1min
7/7 Box Step up with weight on back 18” or shorter, medium -hvy with a clean step through
Rest 1min
X5

WOD:
40 Wall Balls
20 Pull ups
50 DUs
20 Pull ups
40 Wall Balls