WOD – July 21, 2014 – Monday

IMG_9136WARMUP
400M Run
3 Rounds 
10 Push-ups
10 Ring Rows
10 Beat SwingS
Then Overhead Mobility

SKILL
Push Press:
10 Reps @ 75%
2 Minute Rest
20 Reps @ 65%
2 Minute Rest
30 Reps @ 55%
* % is of 1RM Push Press

WOD
12 Minute AMRAP:
400M Run
10 Shoulder 2 Overhead(95/65)
10 Ring Dips

RECOVERY
Ball Smash Shoulders – 2 Minutes Per Shoulder

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WOD – July 18, 2014 – Friday

IMG_9134WARMUP
400M Run
3 Rounds
10 Samson Stretch
10 Hollow Rocks
3 Wall Walks
Mobilize For Good Front Rack Position

SKILL
Find 1RM Clean & Jerk
*Rest as needed

WOD
8 Minute AMRAP:
10 Med Ball Cleans(20/14)
15 ABMAT Sit-ups

RECOVERY
Roll What Hurts – 5 Minutes

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WOD – July 17, 2014 – Thursday

IMG_9132WARMUP
500M Row
4 Minute AMRAP
10 Pull-ups
10 Push-ups
10 ABMAT Sit-ups

SKILL
Press
3×5 @ 75%
1 Minute Rest
2×3 @ 85%
1 Minute Rest
1×1 @ 95%

WOD
Tabata:
Row For Calories
Pull-ups
Ball Slams(20/15)
Hollow Rocks

RECOVERY
Bar Smash Shoulders – 2 Minutes Per Arm

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WOD – July 16, 2014 – Wednesday

IMG_9125WARMUP
3 Minute Jump Rope
3 Rounds
10 Barbell Good Mornings
10 Squats
30 Second Handstand Hold
Then Mobilize Hammies

SKILL
Find 1RM Deadlift
*Rest as needed

WOD
20 Minute AMRAP:
5 HSPU
10 Deadlift @ Bodyweight
15 Wall Ball(20/14)
20 Double Unders
*Rest Exactly 1 Minute After Each Round

RECOVERY
Ball Smash Hammies On Box – 2 Minutes Per Leg

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WOD – July 15, 2014 – Tuesday

IMG_9090WARMUP
500M Row
Burgener Warmup x 3 
10 Passthroughs

SKILL
Hang Snatch:
5×5 @ 70%
2.5 Min Rest
2×3 @ 75%
2.5 Min Rest
1×1 @ 80%

WOD
10 Minute EMOM
2 Hang Power Snatch
2 OHS
@ 65%-75%

RECOVERY
Roll Lats – 2 Minutes Per Side

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WOD – July 14, 2014 – Monday

IMG_9018WARMUP
400M Run
3 Rounds
Perfect Stretch Rig
Mobilize Legs

SKILL
Squats:
10 Reps @ 75%
20 Reps @ 65%
30 Reps @ 55%
*Rest 2:30 between each set

WOD
3 Rounds For Time:
400M Run
10 Barbell Lunges(135/95)
15 Toes 2 Bar

RECOVERY
Bar Smash Quads- 2 Minutes Per Leg

 

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WOD – July 11, 2014 – Friday

IMG_9059WARMUP
500m Row
4 min AMRAP
4 Pushups
6 V-Ups
8 Beat Swings
Then
Box Hip Stretch – 2 minutes per side

SKILL
Bench
10 reps at 75% of 1RM
20 reps at 65% of 1RM
30 reps at 55% f 1RM

WOD
10 x 40 yard Sprint
1 minute rest between sprints

RECOVERY
PNF Hamstrings – 2 minutes per side
Doorway Stretch – 2 minutes

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WOD – July 10, 2014 – Thursday

IMG_9033WARMUP
400M Run
3 Rounds
30 Sec Handstand Hold
30 Sec. Plank Hold (Get side, front, side)
10 Lunges

SKILL
12 Minute EMOM
2 Front Squats
2 Shoulder to Overhead
*From The Floor

WOD
400m Buy In
12 Power Cleans(115/75)
10 Pull-ups
9 Power Cleans
10 Pull-ups
6 Power Cleans
10 Pull-ups
3 Power Cleans
10 Pull-ups
400m

RECOVERY
Roll Lats - 2 Minutes Per Side

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WOD – July 9, 2014 – Wednesday

IMG_7268WARMUP
3 Minute Jump Rope
4 Minute AMRAP
4 Inch Worms
6 Squats
8 Hollow Rocks

SKILL
Deadlifts: 6×2 @ 80-85% of 1RM 

WOD
6 Minute AMRAP
10 Wall Ball (20/14)
10 Burpees
25 Double Unders

RECOVERY
PNF Hammies – 2 Minutes Per Leg

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WOD – July 8, 2014 – Tuesday

IMG_8263WARMUP
400M Run
3 Rounds
10 Wall Squats
10 Toes 2 Bar
10 Passthroughs

SKILL
12 Minute EMOM:
5 Squat Snatches @ 70-75% of 1RM Snatch

WOD
12 Minute EMOM:
5 Alternating KB Snatches(53/35)
5 Goblet Squats(53/35)

RECOVERY
Ball Smash Shoulders – 2 Minutes Per Arm

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