FRIDAY (29 JULY 16)

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

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

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.

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

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)

WEDNESDAY (13 JULY 16)

Run a 5K

or

50-40-30-20-10 Cal Row



STRENGTH

12-10-8-6 rep Dumbbell Bench.

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


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


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


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

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

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#)

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