Monday 7/6/15  (5pm, 6pm, 7pm)

Strength - Back Squat % based on 1RM 10 Mins

75% x 5, 85% x 3, 95% x 1

Partner WOD

30 Min AMRAP

Partner 1 - 50M Walking Lunges (45#/25#)

Patner 2 - 15 Air squats, 15 pull ups,15 HRPU, 15 situps = 1 rd (RX+ 10 MU's instead of Pull ups)

Partner 1 -controls time - when they get back they start were ever partner 2 ends

 

Tues 7/7/15 (9:45am, 5pm, 6pm, 7pm)

Strength - Bench Press % based on 1RM 10 Mins
75% x 5, 85% x 3, 95% x 1

WOD for Time
10-9-8-7-6-5-4-3-2-1
Clean and Jerk 125/85

30 Double unders between each set

10-9-8-7-6-5-4-3-2-1
Russian KB Swings

 

Wed 7/8/15 (5:45am, 5pm, 7pm)

FGB - Benchmark
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo Dead Lift high-pull, 75/55 pounds

Box Jump, 20" box (Reps)

Push-press, 75/55 pounds (Reps)

Row (meters)

Need partner up so students can score count each other

 

Thurs 7/9/15 (5pm, 6pm)

Strength - DL % based on 1RM 10 Mins
75% x 5, 85% x 3, 95% x 1

AMRAP in 16 Mins

15 Deadlift 195/115

15 T2B

15 DB or KB Thrusters

15 Vups

 

Friday  7/10/15 (5:45am, 9:45am, 5pm)

WOD - 3 Rounds

400m Run

9 Ring Dips

15 OHS 95/65

21 Med ball slams

 

Saturday 7/11/15 (8:30am)

WOD- HERO Schmalls

2 rds:
50 burpees

40 pull ups

30 Pistols

20 KB swings

10 HSPU