Monday - 06/27/16

Strength - 
Clean Pull + Power Clean + Push Jerk : 2 Rep Max
Push Press : 3 Rep Max
Deadlift Tng : 3x5 at 75% 1RM

WOD - For time:
21 Kettlebell Swing (American)s, 53/35 lbs
42 Wall Balls, 20/15 lbs
63 Double Unders
15 Kettlebell Swing (American)s, 53/35 lbs
30 Wall Balls, 20/15 lbs
45 Double Unders
9 Kettlebell Swing (American)s, 53/35 lbs
18 Wall Balls, 20/15 lbs
27 Double Unders

Tuesday - 06/28/16

Strength - 
Squat Clean & Split Jerk : 1 Rep Max
Clean Pull + 3 Second Eccentric 1x4 at 80% 1RM
Clean Pull + 3 Second Eccentric 1x4 at 90% 1RM
Clean Pull + 3 Second Eccentric 1x4 at 95% 1RM
Clean Pull + 3 Second Eccentric 1x4 at 80% 1RM

Front Squat 1x4 at 65% 1RM
Front Squat 1x4 at 65% 1RM
Front Squat 1x4 at 70% 1RM
Front Squat 1x4 at 75% 1RM
Front Squat 1x4 at 75% 1RM


WOD - Complete as many rounds as possible in 10 mins of:
10 Power Snatches, 125/85 lbs
10 Chest-to-bar Pull-ups
10 Power Cleans, 125/85 lbs
10 Pull-ups
10 Push Jerks, 125/85 lbs
10 Push-ups
10 Lateral Burpee (Over Barbell)s


Wednesday - 06/29/16

Strength
Hang Power Snatch + Overhead Squat : 1 Rep Max
Snatch Balance (3 Sec Hold In Bottom) 1x2 at 75% 1RM
Snatch Balance (3 Sec Hold In Bottom) 1x2 at 75% 1RM
Snatch Balance (3 Sec Hold In Bottom) 1x2 at 80% 1RM
Snatch Balance (3 Sec Hold In Bottom) 1x2 at 80% 1RM
Snatch Balance (3 Sec Hold In Bottom) 1x2 at 75% 1RM

WOD - For time:
75 Thrusters, 95/65 lbs
EMOM 5 T2B

Thursday - 06/30/16

Skill: 5 rounds for time of:
Weightlifting Weakness
Gymnastic Weaknesses
50 Double Unders

WOD - Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 115/75 lbs
5 Hang Power Cleans, 115/75 lbs
5 Front Squats, 115/75 lbs
5 Push Press, 115/75 lbs
5 Back Squats, 115/75 lbs

Friday -  07/01/16

WOD - 4 rounds for time of:
Run, 200 m
10 Double Kettlebell Shoulder To Overheads
10 Double Kettlebell Front Squats
10 Box Jumps
Run, 200 m
10 Kettlebell Swing (1 arm)s
10 Kettlebell Snatches
10 Box Jumps

Saturday -  07/02/16


Hoover Dam Stair WOD

Sunday -  07/03/16
 

ROM WOD -  Open Gym