Wednesday July 30th

Wednesday July 30th:

Strength:
BB split jerks 5x4

W.O.D.
AMRAP 20 mins
5 pull ups
10 dips
15 pistols (each leg)
20 sit ups

Monday July 22nd

Monday July 22nd:

Strength:
Back Squat- 3-3-3-3-3

W.O.D.
The Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 rounds
7 sets=1 round

Increasing to max load without putting bar down

Monday July 15th

Monday July 15th:

Partner workout:
250m row while partner works on:
50 swings
25 dips
50 sit-ups
25 pull-ups
50 wall balls
25 burpees
50 box jumps

Thursday July 11th

Thursday July 11th

W.O.D.
Find 1RM Deadlift

then:
400m run
40 air squats
40 push ups
300m run
30 air squats
30 push ups
200m run
20 air squats
20 push ups
100m run
10 air squats
10 push ups

Wednesday July 10th

Wednesday July 10th:

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday July 8th

Monday July 8th:

warmup:

500m row
20 alt 1-arm kb swings to eye level
10 ea kb thrusters
10 ea kb windmills
10 ea kb clean

W.O.D.

21 db squat snatch rt arm
21 db squat snatch lt arm
30 situps
15 db squat snatch rt arm
15 db squat snatch lt arm
30 situps
9 db squat snatch rt arm
9 db squat snatch lt arm
30 situps

Wednesday July 3rd

Wednesday July 3rd:

10 min AMRAP:
7 power cleans
14 burpee box jumps
21 DU

Rest 3 min

10 min AMRAP:
7 push press
14 overhead walking lunges
21 DU

Monday July 1st

Monday July 1st:

Push Press: 3x7
Strict Pull up: 3x7

W.O.D.
3 ring dips
6 elevated push ups
9 kb swings

10 min AMRAP