21-25Aug17

MONDAY

Strength/Skill

EMOTM for 10 minutes:
Odds: 8 DB Push Press (go moderate to heavy but unbroken)
Evens: 8 Box Jumps (30/24)

WOD

3 rounds for time:
50 Double-Unders
30 Pushups guys/20 Pushups gals
20 Toes Through Rings

TUESDAY

Strength/Skill

Snatch
80% x 3 x 3 sets

WOD

5 rounds for time:
20 KB Overhead Walking Lunge Steps (10L/10R)
20 KB Swings
Rx: 55/35

WEDNESDAY

Strength/Skill

None today

WOD

For time:
Run 1000m
60 Burpees to Plate
Run 1000m

THURSDAY

Strength/Skill

Bar Dip
1 rep max
or
EMOTM for 10 minutes:
3-5 Bar Dips

WOD

15-12-9-6-3 reps for time:
Deadlift (205/143)
Wall Balls (30/20)
Chest to Bar Pullups

FRIDAY

Strength/Skill

Core Circuit

WOD

4 rounds for time:
R0w 400m
Run 400m

14-18Aug2017

MONDAY

Strength/Skill

Clean
80% x 3 x 3 sets

WOD

“Mary”
AMRAP in 20 minutes:
5 Handstand Pushups
10 Pistols
15 Pullups
or
“‘Easy’ Mary”
AMRAP in 20 minutes:
5 Handstand Pushups
10 Pullups
25 Squats

TUESDAY

Strength/Skill

Sled Pulls
5 x 40yds @ bodyweight
Perform 10 Plank Walkups after each set

WOD

Main Page WOD “17809”
5 rounds for time:
Run 400m
15 KB Snatches left arm (35/25)
15 KB Snatches right arm (35/25)

WEDNESDAY

Strength/Skill

Floor Press
80% x 6 x 5 sets (use 90% of max)

WOD

AMRAP in 15 minutes:
Rope Climbs/Burpees/Double-Unders
Athletes can create any rep scheme they want.  Each exercise has different point values.  Score is total points at the end of the 12 minutes. 1 Rope Climb = 100 points, 1 Burpee = 5 points, 1 Double-Under = 1 point.  For example, a rep scheme of 1 rope climb, 5 burpees and 25 double-unders would equal 150 points per round completed.

THURSDAY

Strength/Skill

Pullup
1 rep max
or
EMOTM for 10 minutes:
3-5 strict Pullups

WOD

2000m row for time

FRIDAY

Strength/Skill

Jerk
80% x 3 x 3 sets

WOD

21-15-9 reps for time:
DB Squat Clean Thruster (40/30)
Run 200m at the beginning and end of each rep set

7-11Aug 2017

Monday Strength/Skill: Dead Lifts                                                                          WOD 5 rounds for time:
Run 400m
15 Hang Clean & Jerks (115)(73)
30 Double-Unders

Tuesday Strength/Skill  Shoulder Press 80% x 6 x 5 sets (use 90% of max)  WOD  For time:
40yd Sandbag Lunges (50lbs)
40 Wall Balls (20/14)
40 Abmat Situps
40 KB Swings (55/35)
40yd Sandbag Lunges (50lbs)

WEDNESDAY  Strength/Skill  Pullup 3 rep max  or  EMOTM for 10 minutes:
Pullup (determine rep range based on level)                                                      WOD  AMRAP in 15 minutes:
5 Muscle-Ups (perform 10 Ring Rows and 10 Pushups to scale)
10 Burpee Box Jump Overs (24/18)
15 Row Calories

THURSDAY  Strength/Skill  Deadlift  80% x 6 x 5 sets (use 90% of max)         WOD  10-8-6-4-2 reps for time
Snatch
Shoulder to Overhead
Back Squat
Rx: 135/93
R+: 155/103

FRIDAY  Strength/Skill  Bar Dip  3 rep max or
EMOTM for 10 minutes:  Bar Dips (determine rep range based on level)         WOD                                                                                                                      For time:
Run 400m
Farmer Carry 200m (55/35)
Run 400M
Farmer Carry 200m (55/35)
Run 400m

31July-4Aug 2017

MONDAY Strength/Skill Floor Press 70% x 8 x 5 sets                                              WOD 4 rounds for time:
Run 400m
15 Wall Balls (20/14)
R+: 30/20

TUESDAY Strength/Skill Pullup 5 rep max or 3-5 Strict Pullups EMOTM for 10 minutes                                                                                                                   WOD  Partner WOD
1) AMRAP in 8 minutes:
Row Calories
Box Jumps (24″)(18″)
Switch exercises as much as you want. Score is total reps and calories
2) AMRAP in 8 minutes:
KB Swings (70/45)
Abmat Situps
Switch exercises as much as you want. Score is total reps.

WEDNESDAY  Strength/Skill  Snatch  75% x 3 x 4 sets                                        WOD  AMRAP in 7 minutes:
50 Double-Unders
10 Overhead Squats (115/83)
R+: 135/103

THURSDAY Strength/Skill Bar Dip 5 rep max or  3-5 Strict Bar Dips EMOTM for 10 minutes                                                                                                                    WOD  25-20-15-10-15 reps for time:
Power Cleans (95/65)
Burpees Over the Bar

FRIDAY Strength/Skill Back Squat  80% x 6 x 5 sets (use 90% of max)                           WOD  For time:
10 Shoulder to Overhead (155)(103)
10 Pullups
Run 200m
20 Shoulder to Overhead (135)(93)
20 Pullups
Run 400m
30 Shoulder to Overhead (115)(83)
30 Pullups
Run 600m