Monsoon Monday 7-18-16

Strength

Bench 

3-3-3-3-3

WOD

3RFT

400m run

10 Dips

25 KBS (62/35)

20 OH plate Lunges (45/25)

20min time cap

Cashout– 20 GHD sit-ups/ lateral raises

Flashback Friday 7-15-16

Strength

Snatch

2-2-2-2-2

Working off percentages 3×2 @ 80%

WOD

15-12-9-6

Cluster (135/85)

T2B

Cashout-ME dips 2x 

Thankful Thursday 7-14-16

Skill 

Ring Muscle up EX’s

-false grip ring row

-muscle up on toes

-banded hips to rings

-kips on rings

WOD

3 Rounds of …

1 min of man makers (50/25)

1 min DU’s

1 min of DL (135/95)

1 min of Burpees on plate

1 min of rest 

Weightlifting Wednesday 7-13-16

Strength 

Back squat 

8-8-8-8-8

*Increase weight every set

*AHAP

WOD

10:00 minutes AMRAP 

8 hang power snatches (95/65)

100m run

Cashout-20 Bicep curls 

Teamwork Tuesday 7/12/16

Warm-up 

Handstands 

Strength 

Push press 3-3-3-3-3

Partner WOD

Row 1000 meters, (as a team)

Then complete 10 alternated rounds of…

20 WB (20/14)

15 WBSU 

20 DU’s

*partner must be in a handstand hold during the first 10 WB each round

Motivational Monday 7-11-16

Strength

10:00min EMOM

3 Squat Cleans (65%-75%)= RX

Scale weight as needed. 

WOD

21-15-9

Pull-ups

Box Jumps (30/24)

KBS (62/35)

Then, 20 Burpees.

Cashout– 5 Bar MU or 10 C2B

Fearless Friday 7-8-16

Strength

Bench

5-5-5-5-5

WOD

5 RFT 

10 DL (225/ 135)

20 WB (20/14)

Cashout– 15 GHD back ext/ 15 OH tri. Extensions

Grip Strength Thursday 7-7-16

Skill

10:00min EMOM

Odd- ME Pull-ups (20sec/40sec rest)

Even- 2 Rope Climbs/ or 10 Ring Rows

WOD

Run 200m,

Then 4 Rounds of…

4 Bear Crawls (10m)

8 T2B (every time you let go= 1 Burpee)

10 Tuck Jumps 

Weightlifting Wednesday 7-6-16

Strength

Snatch (squat)

3-3-3-3-3

Percentage on board

WOD

A) 7:00min AMRAP 

7 OHS (95/65)

15 Sit-ups

Rest 2min

B) 4:00min AMRAP

5 Pull ups (or jumping pull-ups)

5 Burpees

WL

OHS

3-3-2-2

Snatch Pulls

2-2-2-2

Terrific Tuesday 7-5-6

Skill

Push Press 

5-5-5-5-5

WOD

2RFT

15 Clean and Jerks (135/95)

50 DU’s

20 slam balls (20/10)

Cashout-15 FS AHA