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

August 1, 2017

Warm up:
400m
8 Muscle Snatch PVC- Bar
8 Thruster light Dbs
8 Ring Rows
x2

15 min Hang Power Snatch
65%-75% work skill / technique

WOD:
400m run
21 Thrusters
21 Pull ups
200m run
15 Thrusters
15 Pullups
200m run
9 Thrusters
9 Pull ups
400m run

July 31, 2017

Warm up:
2 min jump rope
8 Wall Squats
8 Push Press DBs
:20sec hollow hold
x2

Strength:
10 Back Squat @2010
Rest 75sec
8 Weighted Dips @3011
Rest 75sec
X4

WOD:
8 min clock
1000m row
Remaining time AMRAP
4 Clean and Jerks 135/95
8 Burpee over bar
REST 4min
8min clock
1000m row
Remaining time AMRAP
4 Clean and Jerks 135/95
8 Burpee over bar