August 15, 2017

Warm up:
2min jump rope
8 Push ups
8 Ring Rows
8 DB thruster light
x2

3 Hang Power Cleans 70%-75%
Rest 90sec
X7

WOD:
4 MU’s
8 Shoulder 2 OH 155/105
Sled Push Down Back M-1:45#&1:25# ea, W-1 :35# ea
REST 3min
X5

August 14, 2017

Warm up:
3min row
3 Wall Walks
8 Back Squats w/bar @2210
8 Hollow Rocks
x2

10min EOMOM
E: 5 Back sqts @1010 @65%
O: 3-5 Def. HSPU

10min AMRAP
7 Burpee Box Jump 20”
7 KBS 53/35
7 T2B
REST 3 min
X2

August 11, 2017

Warm up:
400m
8 Ring rows
8 Close Grip Bench Bar @30X1
8 KB DL
x2

Strength:
2 Close Grip Bench @2010
rest 90sec-2min
x6

WOD:
2 Rope Climbs
12 SDHP 95/65
50m single arm farmers carry 53/35
switch hands
50m single arm farmers carry
Rest 2min
X5

August 10, 2017

Warm up:
2min row
8 Press bar
8 GHD sit ups
8 KB swings
x2

20min working on Split Jerk skill and technique
Start @60%

Row: Endurance
250m/200m
REST 3min
X6

August 9, 2017

Warm up:
2min Jump Rope
8 Muscle Snatch PVC- Bar
8 OHS PVC – Bar
8 Snatch Balance PVC – Bar
x2

20min – Snatch w/ a pause at knee
Start @60% working on skill and technique

WOD:
:30sec T2B
:30sec Wall Balls
:30sec DU’s
REST 90sec
X5

August 8, 2017

Warm up:
2min Row
3/3 TGUs
8 Goodmornings bar
:20sec HS hold

Strength:
Push Press
Find 1Rm

3min AMRAP
Deadlifts @245/165
Ring Dips
2-4-6-8…
Rest 2min
+
3min AMRAP
Box Jump 24”/20”
Push up
3-5-7-9-11…
Rest 2min
x2

August 7, 2017

Warm up:
400m
8 Front Squats
8 GHD Hip ext
7/7 Band Steps
:30 sec plank
x2

Front Squat
Find 1RM
Rest 10min
AMRAP Front Sqt @85% of 1rm

WOD:
10 Power Cleans @155/105
20 Pull ups
400m
20 Pull ups
10 Power Cleans

August 4, 2017

Warm up:
2min row
:20sec HS hold
8 GHD Hip ext
8 Dips
x2

Strength:
3 Press @1011
Rest 75sec
5 Seated Box Jumps
Rest 75sec
X5

WOD:
50 KB swings 53/35
Rest 2min
100 DU’s
Rest 2min
50 Sit ups
Rest 2min
50 Burpees

August 3, 2017

Warm up:
400m
8 Split Jerk PVC-Bar
8 Front Sqt Bar
8 Pull ups
x2

20min Clean & Jerk
75%-85%

5min AMRAP
2 Ring MUs
5 Alex makers 30’s/20’s
12 Walking Lunges w/Dbs in rack position
REST 2 min
X3

August 2, 2017

Warm up:
2 min row
8 Push ups
8 Goodmornings bar
:30sec plank
x2

Strength:
3 Close Grip Bench @2010
Rest 75sec
3 Deadlifts @1010
Rest 90sec
X4

WOD:
8 Box Jumps 24”/20”
10 Shoulder to OH 115/75 (should be UB)
Sled Push Down Back 2-45s / 2-25’s
REST 3:30mins
X4