Friday, July 31

Warm-up

Junk yard dog

10 wall ball

10 ring swings

10 toes to rings

5-10 knees to elbows

10 med ball cleans

Burgener warm-up with clean grip

Burgener warm-up with snatch grip

 

Lift:

Clean 5×65%, 5×75%, 5×85% + reps

Newbies can hpc or power clean dumbbells or medballs if need be.

WOD

21-18-15-12 and 9 reps for time of:

Power Snatch

Wall Ball

Knees-to-elbows

 

L1- choose mods (knee ups or toes to rings and weight)

L2- 85lbs/55lbs, 20lb/14lb ball

L3- 115/75lbs, 20lb/14lb ball

 

Thursday, July 30

Warm-up

Practice double unders or single unders for 3 minutes

10 Russian kb swings

10 American kb swings

5 HSPU to 3 abmats or wide grip plank push-ups

5 HSPU to 2 abmats or narrow grip plank push-ups

5 HSPU to 1 abmat or elevated push-ups

5 HSPU no mats

10 abmat si-ups

10 pull-ups

 

Lift:

Press- 5×65%, 5×75%, 5×85%+ reps.

 

WOD

For time:

30 Handstand Push-ups

40 Pull-ups

50 Kettlebell swings

60 Abmat sit-ups

70 Double unders

 

L1- choose mods for HSPU or just do push-ups and weight for KB, single unders

L2- Rx’d 1.5 pood/1 pood

L3- Chest to bar pull-ups

 

Wednesday, July 29

Warm-up

Run 400 meters

10 PVC good mornings

10 back extensions

10 hip extensions

1 tire flip plus jump in and out – 10 reps

 

Lift

Deadlift- 5×65%, 5×75%, 5×85% + reps

Newbies can practice keeping their backs tight and lifting with their legs using dumbbells or med balls

WOD

3 rounds of:

15 Deadlift

Run 400 meters

 

L1- choose weight (can do medball or dumbbell deadlifts)

L2 Bodyweight

L3- Bodyweight and 1/2

Tuesday, July 28

Warm-up

Row 400 meters

5 wide grip push-ups

5 narrow grip push-ups

5 Box jumps to short box

5 box jumps to medium box

5 box jumps to tall box

10 jumping ring dips

5-10 kipping or strict ring dips

 

Lift:

 

Bench: 5×65%, 5×75%, 5×85%+ reps

 

WOD

AMRAP 15 minutes of:

8 Ring Dips

8 Box Jump Overs

1 Rope Climb

 

L1/STK- choose mods (jumping ring dips, box step ups, 10 pull-ups to 1 rope climb or rope climb from ground to stand)

L2-24”/20” box

L3-30”/24” box

Monday, July 27

Warm-up

Run 400 meters (3 Burpees every 100 meters)

Hold bottom of squat for 1 minute

10 PVC pipe Good Mornings

10 PVC pipe back squats

10 med ball cleans

10 Dumbbell power cleans (light weight)

10 Dumbbell squat cleans (light weight)

10 Burpees

 

Lift:

Squat 5×65%, 5×75%, 5×85% + reps

Newbies can practice air squats or squat to a box

WOD

21-15-9 rep rounds for time of:

Dumbbell Squat Clean

Burpee broad jumps

 

L1- choose weight

L2- 35/25lbs

L3- 50/35lbs

 

Friday, July 24

Warm-up: 3x250m sprints

Lift: Clean and Jerk 3-2-2-2-1-1-1-1

For time:
21 one-legged squats
clean and jerks, 15 reps
9 muscle-ups

Rest 15 minutes

Then, for time:
21 parallette handstand push-ups
snatches, 15 reps
9 muscle-ups

L1- choose weight and mods

L2- 135/95 C&J and 115/75 Snatch

L3 – 65/45-lb. dumbbell, 185/155lb C&J and 165/115lb Snatch

 

Thursday, July 23

Warm-up

Samson stretch for 30 secs each side

5 low box jumps

5 medium box jumps

5 high box jumps

10 pull-ups

10 push-ups

10 wall ball

10 GHD back extensions

10 GHD hip extensions

Lift:

No lift today, long WOD

 

WOD

10 Rounds for time:

5 Pull-ups

5 Push-ups

Rest 1 minute

5 Rounds for time:

10 GHD sit-ups

10 GHD Back Extensions

Rest 1 minute

2 Rounds for time:

25 Wall ball

25 Box jumps

 

L1-choose mods: abmat sit-ups, supermans, box height, etc

L2- Rx’d with 20lb/14lb ball and 24/20” box

 

Wednesday, July 22

Warm-up

Row 400 meters

Hold bottom of squat for 1 minute in narrow stance

10 air squats

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat

5 HSPU

10 PVC pipe pass throughs

10 OHS with PVC

Burgener warm-up with Snatch grip

 

Lift:

Hang Power Snatch 3xempty bar,

Power Snatch 3x 50% of weight for WOD

Squat Snatch 3x weight using for WOD

 

WOD

Upside Down Amanda

9-7-5

Handstand Push-ups

Squat Snatch

 

L1-choose weight and/or mods for HSPU

L2- 95/65lbs

L3-135/95lbs

Tuesday, July 21

Warm-up

10 Burpees

10 russian kb swings

10 wall ball

10 russian kb swings

Tabata row for cals

10 pvc pipe pass throughs

10 PVC pipe split jerks

Lift:

 

Tall Jerks with Empty bar (Start with bar about eye level, rise up on toes, land in split jerk) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=218

3 sets of 3 with empty bar

 

WOD

5 Rounds for time:

21 Kettlebell Swings

Row 400 meters

Monday, July 20

Warm-up

Run 400m do 5 squats every 100 meters

10 pull-ups

10 ring dips

10 inch worms with push up

Practice hand walking for 3 mintues

Burgener warm-up with Snatch grip

 

Lift:

Hang Power Clean 3xempty bar,

Power Clean 3x 50% of weight for WOD

Power Clean 3x weight using for WOD

 

WOD

½ “Hot Shots 19”

3 Rounds for time of:

30 Squats

19 Power Cleans

7 Strict Pull-ups

Run 400 meters

 

L1-choose mods and weight

L2 95/65lbs

L3 135/95