August 29, 2016

Warm Up:
400m
10 Wall Balls
8 Good Mornings
15 DU
x2

WOD:
4 Rds, resting 2 min betw rounds
7 Ground to Shoulder 115/75#
7 Burpees
Sprint 100m
Rest 5 min
20 Jump Squats 45/25# bar
20 Pull-ups
x2

Cool down: 3x
12 GHD sit-ups
:20 Hollow Rock

August 26, 2016

Warm up:
8 Goblet sqt w/2 sec pause at bottom
8 Russian KBS
8 GHD Sit ups
x2

Back Squats:
3@80%, 2@85%, 4 singles @90%+

8 Hang Power Clean 135/95
:30sec on Airdyne
Rest 90sec
5rds for max cal on Airdyne

Cool Down:
:50sec plank hold 35/15 on back
Rest 1 minute
x3

August 25, 2016

Warm up:
Dynamic Warm up
8 OHS PVC-Bar
8 Drop Snatch PVC-Bar
8 Snatch Pull unders PVC-Bar
x2

Snatch:
7 reps all Between 80%-90%

WOD:
25 Wall Balls
25 Box Jumps 20”
400m
x4

August 24, 2016

Warm up:
2 min Airdyne/ Row
8 Thruster w/DB’s
8 Chin ups
8 Hip ext. GHD
x2

10 EOMOM
E: 5/5 Bulgarian Split Squats
O: 5 Pedlay Rows

WOD:
Buy in 200m w/ 45#/25# plate
1 Rope Climb
5 Clean & Jerks @ 80%
1 Rope Climb
4 C&J
1 Rope Climb
3 C&J
1 Rope Climb
2 C&J
1 Rope Climb
1 C&J
1 Rope Climb
Buy Out 200m w/ 45#/25# plate

Cool Down:
Tabata T2B

August 23, 2016

Warm up:
2 rounds of Cindy
5-8 min stretch/ mobility

Bench Press:
5 sets of 3 reps @ heavy as possible

As Fast As Possible:
10 KBS 70/53
Run mats Down/ Back/ Down/ Back
5 Burpees
Rest 1 min
x5 for Total Time

Cool Down:
5 min working on HS walk

August 22, 2016

Warm up:
400m
8 Air Squats
8 Good Mornings
8 Push Press W/DB’s
:20 sec Hollow Rock
x2

Strength:
2 Front Squats + 1 Jerk
5 sets @ 80% of C&J

WOD:
30 Deadlifts 225/135
30 HSPU
30 MU’s
30 GHD Sit ups
Complete in any order

August 19, 2016

Warm up:
Dynamic warm up
8 Good Mornings
4/4 TGU’s light
:20sec hollow rock hold
x2

Clean Pulls
5 sets of 3 @95%

9 min AMRAP
Squat Cleans 135/95
Power Jerks 135/95
Barbell Facing Burpees
3-6-9-12…

Cool Down:
8 V-ups + :30sec plank
4rds rest 1 min betw

August 18, 2016

Warm up:
8 KBS + Squat
8 Chin ups
10 Push ups
x2

Back Squats:
5 sets of 3 @80%-85%

“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
3rds for max reps

Cool Down:
2 min max sit ups

August 17, 2016

Warm up:
400m
OHS PVC-Bar
Snatch Balance PVC-Bar
Snatch Pull unders PVC-Bar
X2

1 Snatch Pull + 2 Hang Sqt Snatch
5 sets @75%-80% of snatch

15 min AMRAP
Down/back Sled Push
15 Push ups
30 DU’s
15 KBS 53/35

August 16, 2016

Warm up:
2 min Jump Rope
8 Good Mornings
8 Dips
:15 sec HS hold
x2

Endurance:
Row 1000m
Rest 4 min
Row 500m
Rest 2 min
Row 250m

5-10mins working on MU’s or HS walk

WOD:
10 T2B
8 Box Jumps 24/20
6 Shoulder 2 OH 155/105
x5