September 2, 2014

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Warm Up:
3x Sled Pull (90/60)
3×8 Back Squats
3×8 Deadlifts
5-10 Candlestick Roll to Pistol

Strength/Skill:
2×10 Tripod Pike to Headstand
2×10 Strict T2B
3×4 Weighted Pistols – follow each set with ME L-Sit hold

WOD:
30 Back Squats (165/115)
25 GHD Situps
20 Deadlifts (185/125)
15 K2E
10 Clean and Jerks (165/105)
5 Situp to Wallball (20/14)

August 28, 2014

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Warm Up:
3 minute Row
3×8 Box Back Squat
3×8 Thrusters
1:00 Hollow Rock
Crossover Symmetry Activation

Endurance:
8 x 50m
Rest 2:1

WOD:
8 Cal Row
8 Thrusters (135/95)
Rest 1:1
x8

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August 27, 2014

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Warm Up:
400m
3×8 OHS
3×8 Push Jerk
10-15 KB OHS and Straight Leg T2B

Strength:
10 minute Ping Pong
5×5 OHS (65-80%)
5×5 Push Jerk (65-80%)

AMRAP 3 minutes:
50m Medball Run (20/14)
5 Double KB OHS
5 T2B
Rest 30 seconds
X5

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August 26, 2014

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Warm Up:
3 minute Plate Push (45/25)
3×8 Snatch
3×8 Clean
3xSlow as Possible Pullups

Strength:
A: 7×1 Snatch
B: 3×2 Snatch at 90% of Today’s 1RM
C: Complete 6 sets of the following: 1 Clean, 1 Front Squat, 1 Jerk

AMRAP 4 minutes:
20 DU
15 Pullups
10 GHD Situps
1 Bear Complex (155/105)
Rest 1 minute
X2

August 25, 2014

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Warm Up:
3 minute Row
3×8 Front Squats
3×8 Deadlifts
3×8 One Arm Snatches

Strength:
10 minute Ping Pong
5×5 Front Squats (65-80%)
5×5 Deadlifts (65-80%)

WOD:
3 Right Arm KB Snatches (53/35)
12 Diamond Pushups
3 Left Arm KB Snatches
6 Burpees
x7

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August 22, 2014

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Warm Up:
3 minutes Continuous TGU (53/35)
3×10 Cleans
3×10 Push Jerk
3×10 Front Rack Lunges

Strength:
Complete 4 sets of the following complex:
Clean Pull
2x Low Hang Clean
Jerk
*Do not drop the bar during the complex*

WOD:
21-15-9
HSPU
Situp to Wall Ball (20/14)
Alternating Front Rack Lunges (95/65)

August 21, 2014

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Warm Up:
3 minute Shuttle Runs
3×8 KBS
3×8 Strict Pullups
3×8 Back Extensions

Endurance:
500m Row
400m Row
300m Row
200m Row
100m Row
Rest 1:1

WOD:
30 Situps with Wall Ball (14/8)
25 Box Jump Overs
20 Front Squats (135/95)
15 DB Snatch (50/35)
10 Burpee to Vertical Jump
x2

August 20, 2014

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Warm Up:
1:30 Row or Airdyne + 1:30 Continuous Paced Burpees
3×10 Back Squat
3×10 Push Press
3×10 Pushups

Skill:
HS and HSW

Strength:
10 minute Ping Pong
5×3 Back Squat (75-85%)
5×7 Push Press (65-75%)

AMRAP 13 minutes:
10 Burpees
2 Wall Walks
30 Situps

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August 19, 2014

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Warm Up:
3 minute Row
3×10 Deadlifts
3×10 Snatch
3×8 Pullups

Strength:
A. Snatch to a Max in 10 minutes.
B. 3×2 Hang Snatch at 80%

WOD:
32 KBS (70/53)
32 Pullups
32 Deadlifts (185/125)
16 KBS
16 Pullups
16 Deadlifts
8 KBS
8 Pullups
8 Deadlifts
1 Rope Climb

August 18, 2014

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Warm Up:
400m
3×10 OHS
3×10 Good Mornings
3×8 Ring Dips

Strength:
10 minute Ping Pong
5×3 Good Mornings (75-85%)
5×7 OHS (65-75%)

WOD:
1 min Max Alternating 1-Arm Thrusters (53/35)
1 min Max Box Jumps (24/20)
1 min Max Ring Dips
1 min Max DU
1 min Rest
X3