1June2015 – 6June2015

1June2015 – Monday A. Strength – Clean and Jerk * Work up to a heavy single B. WOD 21-15-9 Cal Row Power Snatch (95,65) Wallballs (20,14) 2June2015 – Tuesday A. Strength – Bench Press 3 X 10 @ 70% B. WOD 5-10-15-10-5 DeadLift (225,155) HSPU...

25May2015 – 29May2015

25May2015 – Monday – Memorial Day 10 AM ONLY THE MURPH 26May2015 – Tuesday A. Strength – Strict Press 3X5 * Level Loads Across B. WOD 12 min AMRAP 2,4,6,8,10 etc Wallballs (20/14) Over the box jump (24/20) Pull-ups 27May2015 – Wednesday...

18May2015 – 22May2015

18May2015 – Monday A. Strength – Split Jerk *In 15 min establish 1 RM from rack. B. WOD – 3RFT 1 Bar Muscle Up 3 Strict Pull-Ups 6 C2B Pull-Ups 9 Pull-Ups 20 Goblet Squats (53/35#) 400 Meter Run 19May2015 – Tuesday A. Strength – Push...

11May2015 – 15May2015

11May2015 – Monday 7×1+1- Full Snatch + Hang Snatch WOD – 15 min Amrap 200 m run 40 air squats 2 rope climbs 12May2015 – Tuesday 7×1+1+1- Clean + Hang clean + Jerk WOD – 3 RFT 21 pull-ups 7 Front Squats ( 185,115) 13May2015 –...

24Apr2015 – Friday

A.Front Squat – 5×3 B. WOD – “DT” 5 RFT (155/115) 12 Deadlifts 9 Hang Cleans 6 Push Press