Monday - 07/11/16 

Strength:
Every 1 min for 5 mins: 1 Clean & Jerk, 70% 1RM
Every 1 min for 5 mins: 1 Clean & Jerk, 80% 1RM
Every 1 min for 5 mins: 1 Clean & Jerk, 85% 1RM

Clean Pull : 2 @ 90%, 2 @ 100%, 2 @ 110%, 2 @ 100%

Back Squat : 3 @ 70%, 3 @ 75%, 3 @ 75%, 3 @ 75%, 3 @ 75%

WOD: Complete as many rounds as possible in 5 mins of:
7 Hang Power Snatches, 75/55 lbs
7 Toes-to-bars
20 Lateral Bar Jumps

Tuesday - 07/12/16

WOD: Rene
7 rounds for time of:
Run, 400 m
21 Walking Lunges
15 Pull-ups
9 Burpees

 


Wednesday - 07/13/16

Strength:
Every 1 min for 5 mins: 1 Squat Snatch, 70% 1RM
Every 1 min for 5 mins: 1 Squat Snatch, 75% 1RM
Every 1 min for 5 mins: 1 Squat Snatch, 80% 1RM

Snatch Pull : 2 @ 90%, 2 @ 100%, 2 @ 110%, 2 @ 100%

Front Squat : 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90%

WOD: Complete as many rounds as possible in 9 mins of:
3 Wall Climbs
5 Power Cleans, 175/115 lbs
7 Box Jumps
 

Thursday - 07/14/16

Strength: Push Press : 3 Rep Max

WOD: 6 rounds, 45 secs per station, of:
Double Kettlebell Thruster, 24/16 kg
Rest 15 secs
AbMat Sit-up
Rest 15 secs
Ball Slam, 20/15 lbs
Rest 15 secs
 

Friday -  07/15/16

Strength:
Snatch High Pull + Hang Snatch : 5x1 at 70% 1RM
Power Clean & Push Jerk : 1 Rep Max

WOD For time:
Row, 1600 m
160 Double Unders
Run, 1600 m
 

Saturday -  07/16/16

The Tabata interval is 1 min of work followed
by 10 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.

Tabata Tire Jump Through
Tabata Double Kettlebell Overhead Carry, 53/35 lbs
Tabata Sled Drag, 115/75 lbs
Tabata Rope Climb
Tabata Sandbag Front Squat

 

Sunday -  07/17/16
 

ROM WOD -  Open Gym