Tuesday, July 26, 2016

Wednesday

Kim ready to press!

12 minute AMRAP 
One rope climb
3 e Turkish getups
12 DB overhead squats 6 e
200/300 meter row

EMOM 12
Hang Snatch 
Snatch

Then

Today's 1 rm snatch
Ideally a full deck squat snatch, but subs will be allowed.

Monday, July 25, 2016

Tuesday

Bear crawl as fast as possible...

Press 3 x 5 reps 
Add 1 to 10 pounds to last time
Split jerk 3 x 3 
You may work up to something challenging in the given time.

Chipper 
Row 1000 meters
50 barbell thrusters
40 toes to bar
30 ring rows



Sunday, July 24, 2016

Monday

Almost Paleo, totally delicious.  Rice is not too bad of a cheat (unless you happen to be sensitive) and a good source of simple carbs.


Back squats
3 sets of 5 
Add weight to last week

Tabata 
Alternate movements until you've done 8 sets of each
Abmat Sit-ups
Ring dips
Double unders or power jump singles (jump as high as a double under)





Thursday, July 21, 2016

Friday

Cluster!

Barbell Bench press
Warmup then
Alternate
4 sets of 8 reps, add 5 to 20 pounds to last week
4 sets of 8 Pendlay row (from the ground)

Partner AMRAP 20 - one works while the other rests
15 v-ups
10 deadlifts (185-155/125-105 pounds)
Bear crawl there and back



Wednesday, July 20, 2016

Thursday

Rowing!  Pacing and practice helped get some PRs.

EMOM 8
Hang clean
Clean 
(Not power cleans)

Squat clean thruster 
Today's heavy single

5 rounds
5 squat clean thrusters
7 bar over burpees
9 pull-ups 


Tuesday, July 19, 2016

Wednesday

Lovely evening rainbow

Warmup WOD with rope climbs!  Bring those long socks!

Fight Gone Bad 

We've done the task priority FGB recently, now it's time to do the benchmark WOD. 

3 rounds for total reps, one minute each station
20/14# wall ball to 10 feet
75/55# sumo deadlift highpull
20" box jump
75/55# push press
Row for calories



Monday, July 18, 2016

Tuesday

Heavy squats!

Press 3 x 5 reps 
Add 1 to 10 pounds to last time
Push jerk 3 x 3 

Five rounds row 1 min on, 1 min off 
1000 meter row