Tuesday 8/01/17

Strength: Deadlift + Strict weighted chin ups
Deadlift – 5 @50%, 5 @ 60%, 3 @ 70%, (2 x 5 @ 80% + 1 AMRAP @ 80% )
Chin up – 3 x 5 performed after working sets of DL. If able, add weight, if unable to perform chin ups perform 3 sets 3-5 eccentric chin ups.

WOD: 4 RFT, 20 min cap
Run 400m
20 KB snatches
6 C2B pull ups

Accessory: Hamstring stretch
3 x 30 sec / side

Monday 7/31/17

Strength: 5 sets 1 snatch + 4 OH squats @ 80% of snatch 1RM or greater

Warm up snatch beginning at 50%, work up to 80% of snatch before beginning working sets, increase load ea set as able (increase no greater than 5% on any given set)

WOD: For time, 10 min cap
5, 10, 15, 10, 5

Ring dips (Rx+) / Push ups (Rx) / Hands elevated push up (scaled)

Box jumps (M – 30 Rx+, 24 Rx, 20 Scaled; W – 24 Rx+, 20 Rx, 16 scaled)

Accessory:
A) Shrimp squat 5 x 3 / side – emphasis on control (scale high box tempo step down)
B) Couch stretch

Friday 7/28/17

Strength: Turkish Get Up + 100 ft Overhead carry
5 x / side
WOD: 12 min partner AMRAP
Run 200m (together)
20 Med ball partner sit ups (20/14)
20 Tire flips (alternate reps)
20 Toes to bar (one partner working at a time, other must be hanging from the bar)
Accessory:
A) Downward dog with calf stretch
B) Half kneeling ankle dorsiflexion
C) Half kneeling rotational reach

Thursday 7/27/17

Strength: Pendlay Row
5 @ 50%, 5 @ 60%, 3 @ 70 %, (4 x 6 @ 75%)
If able, do 6+ reps on last set

WOD: 4 Rounds for time (15 min cap)
3 Cleans (Rx + 185/130; Rx 155/110; Scaled 135/95)
6 MU/PU (Rx + Bar muscle up; Rx C2B pull up; Scaled: Pull up
9 HPSU (Rx+ Strict; Rx Kipping; Scaled: Pike push ups

Accessory: Superset
A) Single Leg RDL 4 x 6
B ) Barbell curl 4 x 12

Wednesday 7/26/17

Strength: None
WOD: 3 Rounds for max reps
2 min at each station, 1 min rest between stations
A) Row (cal)
B) WBS (20/14)
C) Bike (cal)
D) Burpee Box Jumps
Accessory: 3 x 30 sec ea
A) Box hip flexion stretch
B) Side-lying quad stretch

Tuesday 7/25/17

Strength:Strict Press
5 @ 50%, 5 @ 60%, 3 @ 70 %, (4 x 6 @ 75%)
If able, do 6+ reps on last set
WOD: “Helen” (20 min cap)
3 Rounds for time
400m run
21 KB swings (53/35)
12 Pull ups
Accessory: Tempo push ups / Tempo chin ups
3 x 3-5 @ (10:2:X:2)

Moday 7/24/17

Strength: Back Squat
5 @ 50%, 5 @ 60%, 3 @ 70 %, (4 x 6 @ 75%)
If able, do 6+ reps on last set

WOD: Partner Row (20 min cap)
50, 40, 30, 20, 10 cal per partner
One partner rows at at time, both partners must complete 1 bear crawl after each set, time ends when partner 2 completes last bear crawl

Accessory: Traveling lunges with asymmetrical load
3 x 10 / leg

Friday 7/21/17

Strength: Snatch high pulls
6 x 3, warm ups starting at 50%, start counting sets at aprox 75% of snatch and add only if speed and technique are maintained
WOD: 4 x at each station, ea scored individually

Single arm farmers carry to end of fence and back, score for station is total weight moved. Weight does not count if it is set down! (example: 4 rounds done with 50lb kettlebell = score of 200. If kettlebell was set down during one round, score is 150.)

2 min max cal bike (score is total calories for all four rounds)

max plank (score is total time for all four rounds)
Accessory:
Wrist mobility
If time remains, work on weaknesses!

Thursday 7/20/17

Strength: OH Squat
10 @ 50%, 5 @ 60%, (3 x 8 @ 65%)

WOD: 10 min AMRAP
30 WBS (20/14)
20 DU’s (60 singles)
10 pullups

Accessory:
A) 3 x 8 heavy DB row
B) 3 x 30 sec couch stretch

Wednesday 7/19/17

Endurance:
6 x 400m run
Rest 1:00 between rounds

WOD: Tabata; 20 sec work, 10 sec rest, 1 min between stations
Bike (cal)
Mountain Climbers
Row (cal)
Hollow Rock

Accessory:
A) 2 position ankle dorsiflexion
B) T-spine extension and rotation