June, 2016

FRIDAY, 7/1/2016

STRENGTH Power Snatch + OHS 15 min EMOM 75%x1x5 80%x1x5 85%x1x5   WOD AMRAP 16 Minutes 4 Snatch (135/95) 40 Double-unders 400 Meter Run  

THURSDAY, 6/30/2016

Mobility/Make-Up 2min Ea. Side Banded Glute Stretch 2min Ea. Side TFL Stretch 2min Ea. Side Thoracic opener with Foam Roller 4min Freestyle   WOD Tabata 8 Rounds each (1 round= 30sec on 10sec off) Cal Row KBS High Knees WallBalls (20/14)  

WEDNESDAY, 6/29/2016

STRENGTH Back Squat Jump 40% 5×2 (% of BS) Snatch Pull 90%x3 100%x3 110%x3x3   WOD For Time 21-15-9 Power Cleans(135/95) DB Burpee Box Step Overs(45/35)

TUESDAY, 6/28/2016

STRENGTH Push Jerk + Split Jerk 15 min EMOM 75%x1x5 80%x1x5 85%x1x5   WOD 12min AMRAP 3,6,9,12,15,18,etc…. SlamBalls (25/20) * Run 200m after each set*

MONDAY, 6/27/2016

STRENGTH No strength due to the length of the WOD.   WOD Barbara 5 Rounds 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats *Rest 3 Min*

FRIDAY, 6/24/2016

STRENGTH Clean & Jerk 15min EMOM 70% x2x5 80% x1x5 85% x1x5     WOD “Santora” 3 Rounds For Reps: 1 Minute Squat Cleans (155/115) 1 Minute Shuttle Sprints (20 / 20) 1 Minute Deadlifts 1 Minute Burpees 1 Minute Jerks *Rest 1 min between rounds

THURSDAY, 6/23/2016

MOBILITY/MAKE-UP 2min Ea. Side Calve Smash 2min Ea. Side Banded Hanstring Stretch on Rig 2min Ea. Side Lat Smash W/Roller 2min Ea. Side Thoracic Smash w/LB   WOD 3 Rounds For Time 1000m Row 100 D/Us 800m Run * Rest 1min between rounds

WEDNESDAY, 6/22/2016

STRENGTH Back Squat 70% x3 75% x3 80% 3×3 85% 3×3 x3 Box jumps after every set.   WOD 5 Rounds For Time: 15 KBS (24/16) 10 T2B 5 HSPU  

MONDAY, 6/20/2016

STRENGTH Push Jerk 3RM 90% x3 95% x3   WOD For Time: 5-10-15-20-15-10-5 Thrusters(95/65) Pull-ups Abmat Sit-ups

FRIDAY, 6/17/2016

STRENGTH Front Squat 70%x2 75%x2 80%x2 85%x2 90%x2x2   WOD 5 Rounds 10 Burpees 10 Front Squats (135/95) 10 T2B

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