July 26, 2016

Warm up:
8 Good mornings Bar
8 KB swings
8 Back Ext
x2

DeadLifts:
4-4-4-4 @75%-80%

5 min AMRAP
Power Snatch 75/55
T2B
2-4-6-8…
For total Rds + reps
REST 3 min
4 min AMRAP
Power Snatch
T2B
3-6-9-12…
For total Rds + reps

Cool Down:
50 Walking Lunges 65/45 on back

July 25, 2016

Warm up:
2 min Airdyne/Row
8 OHS PVC-Bar
8 Dips
8 GHD Sit ups
x2

OHS
3-3-3-3-3 starting @70%

“Cindy”
20 min AMRAP
5 Pull ups
10 Push Ups
15 Squats

Cool Down:
5 min tempo Airdyne

July 22, 2016

Warm up:
2 min Airdyne
8 OHS PVC
8 Press DB’s light
8 Strict Pull ups
x2

Strength:
Press
8 sets of 2 starting @70%

WOD:
Buy in: 400m run
7 HSPU
14 KB swings 53/35
21 Sit ups
x3
Buy out: 400m run

Cool down:
5/5 DB row Hvy
x3

July 21, 2016

Warm up:
8 Air Squats
8 Push Press w/DB’s
8 T2B
x2

Strength
Back Squat
5@70%, 3@75%, 3@80%, 2@85%, 2@90%, 2@90%

WOD:
10 Push Press 115/75
15 Box Jump 24/20
30 DU’s
x4

Cool Down:
4 min tempo Row

July 20, 2016

Warm up:
2 min row
8 Good mornings w/Bar
8 Chin ups
:20sec Hollow Rock
x2

Strength
Power Clean (TnG or quick singles)
3@70%, 3@75%, 2@80%, 2@85%, 1@90%, 1@90%+, 1@90+

WOD:
7 Deadlifts 245/155
200M Sprint
Rest 2 min
x4

Cool Down:
11 GHD Sit ups + 7 ring dips
x3 NFT

July 19, 2016

Warm up:
400m
8 Russian KBS
8 Push Ups
8 Ring Rows
x2

Strength:
10 min EOMOM
E: 3 Bench Press HVY
O: 5 Pendlay Row

WOD:
400m
6 MU’s
12 Burpee to 45# plate
x3

Cool Down:
5 min stretch

July 18, 2016

Warm up:
Dynamic Warm up
8 BN Push Press PVC-Bar
8 OHS PVC-Bar
8 GHD Sit ups
x2

Snatch:
10 Reps all betw 75%-85% working on good form

WOD:
“Karen”
150 Wall Balls

Cool Down:
5 min tempo Airdyne

July 15, 2016

Warm up:
400m
8 Jumping Squats
8 Push Press DB’s
8 KBS
x2

Push Press
8 sets of 2 starting @70%

WOD:
30 Wall Balls
15 T2B
5 Power Cleans @ 80% of 1RM
x3

Cool Down:
7/7 DB row hvy
x3 NFT

July 14, 2016

Warm up:
2 min row
8 Hang Power Snatch PVC-Bar
8 Push ups
8 Ring rows
x2

Power Snatch
10 reps starting @65% of 1RM Snatch

WOD:
300m row
1 attempt Max Bench @65%
Rest 2min
300m row
1 attempt Max Pull ups
Rest 2min
X3

Cool Down:
12 GHD Sit ups + 5 Heavy Russiain Swings
x3 NFT

July 13, 2016

Warm up:
400m
8 Air sqts (2nd round BS w/bar)

Back Squat
5-5-5-5 heavy as possible

WOD: Recap of last Wednesday’s AMRAP
Total # of your Thrusters and DU’s from last weeks AMRAP
For Time, Any order
If client did not do the WOD:
50 Thrusters 115/75
150 DU’s
In any order, For time

Cool Down:
45 sec plank 35/15
Rest 1 min
x3