July 20, 2018

Warm up:
SmashweRX for Bicep tendinitis and shoulder pain
4/4 Slam ball over shoulder
10 Push ups
:30sec Plank hold
X2

Strength:
4 Alternating Shoulder Sqt
5 DB Bench @2021
Rest 90sec – 2min
X4

WOD:
Alt DB snatch 45/30
20-16-12-8-4
DUs
50-40-30-20-10
For Time

Cool Down:
10 Standing DB curls
10 V-ups
x3

July 19, 2018

Warm up:
400m run
15/15 Jane Fondas
8 Slam Balls
8 GHD Hip Ext
X2

Strength:
14 KB front rack alt reverse lunge
Rest 1min
8 Weighted Dips @1011 (Pause at top)
Rest 1min
X4

“Helen”
400m Run
21 KB swings 53/35
12 Pull ups
x3

July 18, 2018

Warm up:
Upper Body Band Warm up

5min Snatch skill work

EMOM
3 min = 5 Hng Pwr Snatch @65%
Rest 1min
3min = 4 Hng Pwr Snatch @70%
Rest 1min
3min = 3 Hng Pwr Snatch @75%
Rest 1min
3min = 2 hng Pwr Snatch @80%

5min AMRAP
Thruster 95/65
T2B
3-6-9-12…
Rest 3min
Then:
Where ever you finish in the AMRPA go up one full round then work your way back down
For Time

July 17, 2018

Warm up:
400m run
:20sec HS hold
10 KB swings
8/8 Side Plank rotation
X2

Strength:
12 Seated DB Press @2011
Rest 1min
8 Hanging Leg Raise / Knee raise
Rest 1min
X4

WOD:
10 Power Cleans 135/95
10 Burpee over bar
200m run
Rest 2min
X4

July 16, 2018

Warm up:
2min jump rope
Samson stretch
8 Goblet sqts @2111
8/8 Lying Powell Raise
:30sec side plank each
X2

Strength:
5 Back Squats @20X1 at 65-70%
Rest 1min
7 Supinated Ring row
Rest 1min
X5

“Jackie”
1000m row
50 Thruster 45/35
30 Pull ups

July 13, 2018

Warm up:
Slam ball carry (bear Hug) 200m
10 Air Sqts
8/8 Elbow on knee external rotation
8 Dips
x2

Strength:
8 Seated DB Curl @2121
Rest 1min
8/8 DB Row
Rest 1min
X4

WOD:
4 Clean & Jerks 155/105
5 Burpees
8 Cal Assault bike
Rest 2-3mins
X4