June 15, 2017

Warm up:
400m run
Dynamic Drills

Endurance:
800m TT

Skill Work:
Snatch / Power Snatch
10 reps betw 65%-75%

16 Alt Hammer Curls
@3010, 3 sets

5 Weighted Dips
@2011, 3sets

7 Pendlay Row
@2010, 3sets

2 min max sit ups

June 14, 2017

Warm up:
400m run
8 Press light Db @4012
10 GHD sit ups
x2

Strength:
Push Press
Find 1RM

25 min AMRAP
5 Burpees
10 Russian KB swings 53/35
5 Lateral Box Jumps 20”
300m row

June 13, 2017

Warm up:
3 min row
8 KB swings
10 Push ups
8 Hip ext on GHD
x2

Strength:
Power Clean
Find 1RM

WOD:
3 Power Cleans @80%
7 Ring Dips
200m run
Rest 4 min
X4

June 12, 2017

Warm up:
400m run
8 Goblet sqts – bar front sqt
7/7 band steps
:30sec plank LT
:30sec plank RT
x2

Strength:
Front Squat
Find 1 RM

Rest 10 mins
1 attempt AMRAP Front Squats @85%

3 min AMRAP
4 HSPU
8 Pull ups
25 DU’s
Rest 2 min
X3

June 9, 2017

Warm up:
8 OHS PVC – Bar
8 Pwr Snatch PVC-Bar
8 Snatch Balance PVC-Bar
x2

Find 1 RM Hng snatch

WOD:
3 Rope Climbs
5 Curtis Ps
100m Farmers Carry 70/53
Rest 2min
x4

June 8, 2017

Warm up:
400m run
:20 sec Push up plank
8 Dips
8 GHD sit ups
x2

Find 1RM Close Grip Bench (grip 16” apart)
Rest 10min
1 attempt AMRAP Close Grip Bench @85%

Endurance:
:30sec Assault bike 90%
REST 3min
X6

Cool Down:
3sets, 7/7reps, Alt Hammer curl @3010