Monday - 07/25/16 

Strength:
Snatch : 1 Rep Max
Front Squat : 2 @ 70%, 2 @ 80%, 2 @ 80%, 2 @ 85%, 2 @ 85%

WOD: Squat Clean Heavy Grace
For time: 
30 Squat Clean & Jerks, 155/115 lbs

Tuesday - 07/26/16


WOD: For Time: 
5-10-15-20-15-10-5
Overhead Squat, 115/75 lbs
Toes-to-bar

WOD 2:
Sprint : 2x 200 m, rest 2 mins
Sprint : 2x 100 m, rest 1 min
Sprint : 2x 50 m, rest 30 secs


Wednesday - 07/27/16

Strength:
Clean & Jerk : 1 Rep Max
Back Squat : 3 @ 70%, 3 @ 75%, 3 @ 75%, 3 @ 75%

WOD:  3 rounds for time of:
Run, 400 m
21 Burpees
Run, 400 m
 

Thursday - 07/28/16


WOD: For Time
Hero WOD - Nutts
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs, 10 ft
200 Double Unders
Run, 45/35# plate, 400 m

Friday -  07/29/16

AMRAP in 3 mins of:
Sled Push, 30 ft
Sled Pull, 30 ft
Burpee Broad Jump, 60 ft

AMRAP in 3 mins of:
1 Rope Climb
20 AbMat Sit-ups, 20/15 lbs

AMRAP 3 mins of:
20 Handstand Shoulder Touches
3 Wall Climbs

WOD # 2

Alt EMOM 14 mins: Clusters and Lunges
Every 1 min for 14 mins, alternating between:
6 Clusters, 95/65 lbs
12 OH weight plate Lunges, 45/25 lbs

Saturday -  07/30/16

WOD  - For time:
15 Row Calories
15 Medicine Ball Cleans, 20/14 lbs
15 Handstand Push-ups
15 Kettlebell Swing (Russian)s, 70/53 lbs
15 Burpee Box Jumps
15 Sumo Deadlift High-pulls, 115/75 lbs
15 GHD Sit-ups
15 Medicine Ball Slams, 30/20 lbs
15 Air Squats
15 Double Kettlebell Shoulder To Overheads, 35/15 lbs

Sunday -  07/31/16
 

ROM WOD -  Open Gym