24-29July2017

MONDAY Strength/Skill Spend 10 minutes working on Handstands or Handstand Walks WOD  For time:
Row 1000m
50 KB Overhead Squats (55/35) – 25 each arm
30 Chest to Bar Pullups

TUESDAY  Strength/Skill  Shoulder Press (90% of max)
70% x 8 x 5 sets  WOD  3 rounds for time:
Run 800m
50 Pushups

WEDNESDAY  Strength/Skill  Sled Push and Farmer Carry Superset  WOD  75 Power Snatches for time (75/53)

THURSDAY  Strength/Skill  Clean
75% x 3 x 4 sets  WOD AMRAP in 12 minutes:
4 Thrusters (95/63)
4 Toes through Rings
6 Thrusters (95/63)
6 Toes through Rings
8 Thrusters (95/63)
8 Toes Through Rings
10 Thrusters (115/73)
10 Toes Through Rings
12 Thrusters (115/73)
12 Toes Through Rings
14 Thrusters (115/73)
14 Toes Through Rings
16 Thrusters (135/93)
16 Toes Through Rings
18 Thrusters (135/93)
18 Toes Through Rings
20 Thrusters (135/93)
20 Toes Through Rings
…continue sequence

FRIDAY Strength/Skill  Band Sprints WOD  5 rounds For time:
40 Double-Unders
3 Rope Climbs

 

17-21 July 2017

MONDAY  Strength/Skill  Back Squat (90% of max)
70% x 8 x 5 sets  WOD  AMRAP in 12 minutes:
200yd Farmer Carry (55/35)
in time remaining complete as many reps as possible of:
100 Single-Unders (yes, single-unders)
20 Med Ball Abmat Situps

TUESDAY  Strength/Skill  Snatch Balance  WOD  For time:
15 Squat Snatches (115/83)
Run 1000m
15 Squat Snatches (115/83)
R+: 135/93

WEDNESDAY  Strength/Skill  Jerk
75% x 3 x 4 sets  WOD  4 x 500m Row Sprints

THURSDAY  Strength/Skill  As many strict Ring Dips as possible in 10 minutes
Sub Bar Dips as needed  WOD  27-21-15-9 reps for time:
Hang Power Clean (135/93)
*Box Jumps (28/22)
.

FRIDAY  Strength/Skill Deadlift (90% of max)
70% x 8 x 5 sets  WOD  For time:
50 Walking Lunges (45/33)
50 Pull-ups
50 Push presses (95/63)
50 KB Swings (55/35)
50 Burpees

10-14 July 2017

MONDAY

Strength/Skill

None Today

WOD   5 minutes of:

Burpees
Then, 5 minutes of:
7 deadlifts (155/103)
7 box jumps, (24/18)
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell for men, 25lb dumbbell for women
Then, 5 minutes of:
7 snatches (75/53)
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations. Score total reps for each station.

TUESDAY

Strength/Skill

Floor Press
60% x 10 x 5 sets

WOD

4 sets:
Run 600m
rest 1 minute between each set

WEDNESDAY

Strength/Skill

Perform as many strict pullups as you can in 10 minutes
Scale up to Muscle-Ups if desired.

WOD

5 rounds for time:
6 Shoulder to Overhead (175/113)
50 Double-Unders
R+: 205/133

THURSDAY

Strength/Skill

Snatch
70% x 3 x 5 sets

WOD

AMRAP in 10 minutes:
5 Toes To Bar
5 Front Squats
10 TTB
10 Front Squats
15 TTB
15 Front Squats
20 TTB
20 Front Squats
…continue sequence for a total rep score
Rx: 95/63

FRIDAY

Strength/Skill

10yd Shuttle Sprints
8 x 20 seconds/40 seconds rest

WOD

5 rounds for time:
8 DB Hang Power Cleans + Reverse Lunge Each Leg (40/30)
8 Handstand Pushups (Head to Floor)
R+: 50/35

3-8Jul17

Monday

Strength
Hill Sprints

Conditioning
“Emma”
6 rounds:
22 lateral plate jumps (11 each side)
Run 200m
13 DB Cleans

Tuesday

Strength
Barbell Press and DB Row Superset
5 x 10 reps

Conditioning
AMRAP in 15 minutes:
Sled Push 40yds (90, 45)
30 Russian Swings
20 Hand-Release Pushups

Wednesday

Strength
4 x 20 reps of each:
DB Hammer Curls
Band Tricep pushdowns

Conditioning
4 x 1 minutes intervals:
Jump Rope
Burpees
Rowing
Rest

Thursday

Strength
Farmers Carry (go moderate to heavy)
Plank
4 x 30 seconds of each with a 30 second rest after both completed

Conditioning
AMRAP in 18 minutes:
Run 1000m
in time remaining completed as many rounds as possible of:
20 DB Front Squats
15 DB Push Press
10 DB Reverse Lunges (5 each leg with DB at your side)

Friday

Strength: Deadlift 8 min EMOTM 3 deadlift Go up 10 lbs each time Start higher than you did on 5/27

WOD: 4 rounds for time: 100 ft OH walking lunge (45/25) 30 box jumps (24/18) 20 wall balls 10 HSPU