Aerobic Work:
25 Min swim for distance.
or
12K Road Bike
or
8K Row
or
7K run
Swim, bike, row, or run at a moderate pace.
THURSDAY (28 JULY 16)
“Hangman”
21 Hang Power Cleans (135/95), 21 Lateral Barbell Burpees, 100 Double-Unders
15 Hang Power Cleans (135/95), 15 Lateral Barbell Burpees, 75 Double-Unders
9 Hang Power Cleans (135/95), 9 Lateral Barbell Burpees, 50 Double-Unders
21 Hang Power Cleans (135/95), 21 Lateral Barbell Burpees, 100 Double-Unders
15 Hang Power Cleans (135/95), 15 Lateral Barbell Burpees, 75 Double-Unders
9 Hang Power Cleans (135/95), 9 Lateral Barbell Burpees, 50 Double-Unders
WEDNESDAY (27 JULY 16)
STRENGTH
10-8-6-4-2-10 Flat Bench
10-8-6-4-2-10 Back Squat
WOD:
1/2 "Cindy"
10 Min AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squats
10-8-6-4-2-10 Flat Bench
10-8-6-4-2-10 Back Squat
WOD:
1/2 "Cindy"
10 Min AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squats
TUESDAY (26 JULY 16)
STRENGTH
10 Rounds - Every 2 Minutes Complete:
1 Snatch from floor, on from 1" below knee, and one from 1" above knee.
Capacity
4 Rounds of:
2 x Rope Climbs
400m Run* (3 laps of Hayes Gym Track).
Rest 2 Minutes Between Rounds.
MSE (If time / energy is available)
Push-ups
40
45 sec rest
30
30 sec rest
20
15 sec rest
As Many Reps As Possible without stopping.
10 Rounds - Every 2 Minutes Complete:
1 Snatch from floor, on from 1" below knee, and one from 1" above knee.
Capacity
4 Rounds of:
2 x Rope Climbs
400m Run* (3 laps of Hayes Gym Track).
Rest 2 Minutes Between Rounds.
MSE (If time / energy is available)
Push-ups
40
45 sec rest
30
30 sec rest
20
15 sec rest
As Many Reps As Possible without stopping.
MONDAY (25 JULY 16)
"DT"
5 Rounds of
12 x Deadlift (155/105)
9 x Hang Power Clean (155/105)
6 x Push Jerk (155/105)
Capacity
3 Rounds of
12 x Toes to Bar
15 x Burpees
*This should be fast, with no breaks and little rest.
Rest 2 Minutes:
Max Burpees in 2 Minutes
Rest 2 Minutes
Max Toes 2 Bar in 2 Minutes
5 Rounds of
12 x Deadlift (155/105)
9 x Hang Power Clean (155/105)
6 x Push Jerk (155/105)
Capacity
3 Rounds of
12 x Toes to Bar
15 x Burpees
*This should be fast, with no breaks and little rest.
Rest 2 Minutes:
Max Burpees in 2 Minutes
Rest 2 Minutes
Max Toes 2 Bar in 2 Minutes
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)
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
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
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)
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
- muscle snatch from floor: 3 sets x 2 reps
- high hang snatch+snatch balance no dip+sotts press: 1+1+1 x 3 sets
- 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.
- 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.
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)
TUESDAY (12 JULY 16)
STRENGTH
Clean & Jerk:
3-3-3-2-2-2*
Take about 2 mins for rest between sets.
WOD
12 Min AMRAP
10 x Push Jerk or Push Press (135/95)
20 x GHD
50 x Double-Unders
Clean & Jerk:
3-3-3-2-2-2*
Take about 2 mins for rest between sets.
WOD
12 Min AMRAP
10 x Push Jerk or Push Press (135/95)
20 x GHD
50 x Double-Unders
MONDAY (11 JULY 16)
Romanian DL
5-5-5-5-5
5 Rounds for time:
5 x Squat Clean Thruster (135/95)
10 x Chest to Bar Pull-ups
5-5-5-5-5
5 Rounds for time:
5 x Squat Clean Thruster (135/95)
10 x Chest to Bar Pull-ups
FRIDAY (08 JULY 16)
HERO WOD
"Hidalgo"
Run 2 Miles
2 Min Rest
20 x Squat Clean (135/95)
20 x Box Jump (24"/20")
20 x Walking Lunge with plate Overhead (45/25)
20 x Box Jump (24"/20")
20 x Squat Clean (135/95)
2 Min Rest
Run 2 Miles
"Hidalgo"
Run 2 Miles
2 Min Rest
20 x Squat Clean (135/95)
20 x Box Jump (24"/20")
20 x Walking Lunge with plate Overhead (45/25)
20 x Box Jump (24"/20")
20 x Squat Clean (135/95)
2 Min Rest
Run 2 Miles
THURSDAY (07 JULY 16)
Hero WOD
McCluskey
Three Rounds for Time:
9 x Muscle -ups
15 x Burpee Pull-ups
21 x Pull-ups
800m Run
McCluskey
Three Rounds for Time:
9 x Muscle -ups
15 x Burpee Pull-ups
21 x Pull-ups
800m Run
WEDNESDAY (06 JULY 16)
Hero WOD
Danny
20 MIN AMRAP
30 x Box Jump (24"/20")
20 x Push Press (115#/75#)
20 x Pull-Ups
Danny
20 MIN AMRAP
30 x Box Jump (24"/20")
20 x Push Press (115#/75#)
20 x Pull-Ups
TUESDAY (05 JULY 16)
Hero WOD
DT
5 Rounds for time
12 x Dead Lift
9 x Hang Power Clean
6 x Push Jerk
(155#/105#)
DT
5 Rounds for time
12 x Dead Lift
9 x Hang Power Clean
6 x Push Jerk
(155#/105#)
MONDAY (4 JULY 16)
Hero WOD
Daniel
50 x Pull-ups
400m Run
21 x Thrusters (95/65)
800m Run
21 x Thrusters (96/65)
400m Run
50 x Pull-ups
Daniel
50 x Pull-ups
400m Run
21 x Thrusters (95/65)
800m Run
21 x Thrusters (96/65)
400m Run
50 x Pull-ups
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