July 28 2015

Sprints

Shuttle Sprints
6 sets of 10meter, 20meter, 10meter, 20meter
WOD                                                                                                                                                4 x 40 seconds work/20 seconds rest for reps alternating movements:
KB Swings (55)(35)
Burpees

July 17 2015

Strength

Floor Press
Warm-up sets: 50% x 5, 60% x 5, 70% x 5, 75% x 5, 80% x 5
Work sets: 85% x 5 x 3 sets
6am: 5 x 10 reps @ 50% of max
Strength Assistance

10 DB Rows after each warm-up set
WOD

50-30-20 reps for time:
KB Goblet Squats (70)(45)
After each increment, perform a 20yd shuttle sprint

July 15/15

Strength:Front Squat Warm-up sets: 50% x 5, 60% x 5, 70% x 5, 75% x 5, 80% x 5
Work sets: 85% x 5 x 3 sets
6am: 5 x 10 reps @ 45% of max
Strength Assistance:20 second RKC plank after each warmup set
WOD:Tabata Mash-up for reps:
Ring Pushups
Overhead Reverse Lunges (45)(25)

July 14 2015

Strength

For 15 minutes:
Rope Climb Practice (Wear long socks or pants)
WOD

“Scuffle Gone Wrong”
3 x 1 minute work/30 seconds rest. Remain at the same station for all 3 intervals:
Wall Balls (20/14)
Hang Power Cleans (135/83)
Toes to Bar

July 13 2015

Strength

Shoulder Press
Warm-up sets: 50% x 5, 60% x 5, 70% x 5, 75% x 5, 80% x 5
Work sets: 85% x 5 x 3 sets
6am class: 5 x 10 reps @ 45% of max
Strength Assistance

5 Strict Pull-ups after each set
WOD

10 rounds for time:
5 Hang Power Snatch (95)(63)
5 Lateral Burpees Over Barbell