FRIDAY (22 JULY 16)

STRENGTH

Clean Grip Barbell Row
4 sets x 10 reps

Dumbbell Bench
12 - 9 - 6 - 3 - 6* - 9* - 12*
*After you reach the set of 3 reps, use the same weight going down, but go for max reps.

Snatch Grip Barbell Row
4 sets x 10 reps

Dumbbell Incline Bench
4 sets x 10 reps

Muscular Endurance
7 Min EMOM
12 x Dips


WOD
3 Rounds for Time
25 x Toes 2 Bar
50 x Double Unders
15 x Burpees (Jump over bench)

THURSDAY (21 JULY 16)

STRENGTH

Push-Press

15-12-9-6-3-6-9-12  (Adjust weight as able).


WOD

3 Rounds for Time

500m Row
25 x Push-ups
25 x Box Jumps 30"/24" (Jump up / step down)
25 x Sit-ups

WEDNESDAY (20 JULY 16)

STRENGTH

Front Squat
10 sets x 3 reps (75-85%)

Back Squat
5 sets x 3 reps (75-85%)



WOD
5 Rounds for time:

12 Toes 2 Bar
40 Double-unders

*Add up the total number of times to have to break a set (use chalk or a pen to tally throughout that workout).  At the end of the workout you have to do 2 pistols for every time you broke a set.


WOD 2

90 Seconds of Push-ups
-rest 90 sec-
60 Seconds of Push-ups
-rest 60 sec-
30 Seconds of Push-ups

TUESDAY (19 JULY 16)

Handstand Pushups
7 - 3 - 7 - 3 - 7 - 3 - 7 -3

The 7s are kipping.
The 3s are strict.



WOD

21-18-15-12-9-6 -3

Pull-ups
Bench (155/105)
Hang Power Clean (135/85)




MONDAY (18 JULY 16)

STRENGTH


  1. muscle snatch from floor: 3 sets x 2 reps
  2. high hang snatch+snatch balance no dip+sotts press: 1+1+1 x 3 sets
  3. snatch: work up to 5 singles….going heavier each set.  work on technique and speed.  work on keeping the bar as close to the body as you can.
  4. snatch russian pulls: 3 sets x 3 reps.  this is like a snatch high pull from the floor.  just keep pulling after the explosion keeping elbows high and outside.  weight should be medium heavy.

WOD

5 Rounds for Times:

50 x Double-Unders
25 x Back Extensions
25 x GHD


WOD 2 (If you just can't get enough):

50 Bar facing burpees for time:  (Try to get under 3 Minutes).

2 Min Rest

50 Bar facing burpees for time:  (Try to get under 4 Minutes... no more than 1 min slower).

FRIDAY (15 JULY 16)

OPEN WOD 15.1

9 Min AMRAP of

15 x Toes to Bar
10 x Deadlift (115/75)
5 x Snatch (115/75)

Then as soon as the 9 minutes end you have an additional 6 Min to establish a 1RM Clean & Jerk.*

*Use the same barbell, just add weight as needed for the C&J.
**Keep original clock running, just stop the WOD at 9 Min, and the C&J ends at 15 Min.

THURSDAY (14 JULY 16)

STRENGTH

5-5-5-5-5 Overhead Squat.


WOD:

7 Min AMRAP
-14 x Overhead Walking lunge (105/70)...7 each leg. 
-7 x Bench Press (185/135)

5 Min Rest

7 Min AMRAP
7 x Chest to Bar Pull-ups
7 x Bench Press (155/100)
14 x Sumo Deadlift High-Pull (95/65)