July 31, 2018

Warmup
500m Row
Pushup Complex
HS Hold 
30 GHD Back Extension
Foam Roll

Skill
OHS - Build to 5 rep 


WOD
10 Rds
3 Clean and Jerks 155/105
6 T2B
9 Pushups
12 Air Squats
 

July 30, 2018

Warmup
400m Run 
30 GHD Situps

1:00m Plank 
Squat Therapy 
Pushup Complex

Skill
400m Run x 4 Rest 1 minute after each run 

WOD

(20 Min Cap)
Buy In 
100 KB Swings 1.5/1
15-12-9-6-3
Front Squats 95/65
KB Push Press Each side

Buy Out 
200 Double Unders 

July 27, 2018

Warmup
400m Run 
Pushup Complex
30 Russian Twists 

1:00m Plank

Skill

500m Row x 4 Rest 1:1

WOD
10 Thrusters 185/135

20 Pistols 

30 T2B 

40 HR Pushups 

50 Thursters 45/35

40 HR Pushups 

30 T2B

20 Pistols 

10 Thrusters

*Starting With 0 and every 3 minutes until completion athlete...

July 26, 2018

Warmup 
500m Row
1:00m On Bike 
15 Chin Ups 
30 Ring Dips 

Skill
Push Jerk + Split Jerk + Push Jerk
Build in complex

WOD
11 Min AMRAP 
11 KB SDHP 2/1.5
9 Pulllups
7 KB Swings 
5 HSPU

July 25, 2018

Warmup
Squat Therapy 
4 Dive Bombers
Good Mornings
Pushup Complex
30 GHD Situps 


WOD - Partner WOD (35 Min Cap) 
10-15-20-25-30-35-40-35-30-25-20-15-10

Air Squats 
Double Unders x 2 

Wallballs 
Abmat Situps 
 

July 24, 2018

Warmup
500m Row
Pushup complex
Good Mornings
Squat Therapy 

Skill

Odd = 5 Power snatch 115/75

Even = 7 Power cleans 115/75

Today is meant to be a skill development day for the above two lifts. There is no prize for finishing fast. Work on technique and perform each rep p...

July 23, 2018

Warmup

400m Run 
30 GHD Situps 
4 Dive Bombers
Skin the Cat 
Foam Roll 

Skill

5 Rounds for reps:

Max effort bench press, body weight

Max effort pull-ups (without dropping off)

Total Reps in 5 rds 
20 Minutes to complete

WOD

As many rounds as possible in 4 minutes of:
3 Dea...

July 20, 2018

Warmup
400m Run 
1:00m Plank 
Good Mornings 
40 Russian Twists 

Skill

3  rep Hang Clean - build to heavy set 

WOD
10 Muslce Ups - 20 Pulls / 20 dips 

100m run
20 OHS 75/55

20 cals on the rower
30 OH lunges 
30 Burpee Box Jumps
40 Hang Cleans 
400m Run
50 ft HS Walk...

July 19, 2018

Warmup
500m Row 
Squat Therapy 
30 GHD Situps 
1:00m HS Hold 

Skill
75 Back squats, 135/95

*At the top of each minute, including 0:00 perform 35 double unders.

WOD
14 Min AMRAP 

7 Deadlifts 225/155
14 Single ARM DB Clean and Jerks 

21 Wallballs 


 

July 18, 2018

Warmup 
400m Run 
Squat Therapy
4 Dive Bombers
Good Mornings 
Foam Roll 


Option 1 - 1 Mile Run 
Option 2 - 1250/1000m Row  
Option 3 - 60/ 45 Cals on Bike 

WOD 

40 Min Time Cap 
Choice of option 1/2/3
20 Front Squats 95/65
40 Hollow Rocks 
Choice of left over opti...

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