July, 2016

MONDAY, 8/1/2016

STRENGTH Back squat – 75% 5 x 5 Clean deadlift – 90% (of clean) 3×5     WOD 3 rounds 7 man-makers (45/35) 14 KB swings (32/24) Row 500m

FRIDAY, 7/29/2016

STRENGTH Deadlift 1RM     WOD 20-15-10-5 Front Squats (135/95) T2B *400m run after each set

THURSDAY, 7/28/2016

Mobility/Make-up 4min Chest/Front delt Smash 4min Shoulder and thoracic rotation in sidelying 4min Glute and low back smash w/LB 4min Banded shoulder Freestyle   WOD 1K Row 50-40-30-20-10 Double unders Abmat sit ups Walking lunges

WEDNESDAY, 7/27/2016

STRENGTH Push Jerk/Split Jerk 1RM   WOD 10 rounds 3 HSPU 6 Deadlifts (185/125) 9 Wallballs (20/14)

TUESDAY, 7/26/2016

STRENGTH 10 EMOM   3 Thrusters 3 Strict Pull ups *Done on the same min   WOD 10 Pistols (sub 20 Squats) 20 Box jumps(24/20) 30 Knees to elbows 40 Push-ups 50 SlamBalls(25/20) 40 Push-ups 30 Knees to elbows 20 Box jumps 10 Pistols

MONDAY, 7/25/2016

STRENGTH Snatch 1RM   WOD 7-6-5-4-3-2-1-2-3-4-5-6-7 Bear complex (65/45) Burpee box jumps (20 inch) Burpee pull-ups

FRIDAY, 7/22/2016

STRENGTH Clean 1RM   WOD 14Min AMRAP: 5 Thrusters (75/55) 5 Box Jump Overs (24/20) 5 KBS (24/16) *Add 5 reps to each movement every round.

THURSDAY, 7/21/2016

Mobility/Make-Up 2min ea. side Lat roll 2min ea. side forearm Smash w/LB 2min ea. side bicep Smash w/BB 4min thoracic Smash w/LB   WOD For Time 400m Run 40 DB Split Squats (35/25) 800m Run 20 Renegade Rows (35/25) 400m Run

WEDNESDAY, 7/20/2016

STRENGTH Press 1RM   WOD 5 Rounds For Time 10 Slamballs (25/20) 10 Front Squats (115/75) 10 Burpees 10 T2B

TUESDAY, 7/18/2016

STRENGTH 12min EMOM Min1- 3-5 strict pull ups Min2- 30sec HS Hold Min3 10 Weighted Abmats   WOD With a 15min Running Clock: Row 1000m Run 800m Max Clean & Jerks (135/95) with time remaining. Score is number of C&J

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