29June2015 – Monday

A. Warm-Up

B. Strength – Back Squats 4X5
* Tempo Squats@70% (3sec down, 3 sec bottom, explode up)

C. WOD – For Time
10 to 1
Pullups
HSPU

D. Extra
5×10 Hollow to Arch Roll (Hold Each Position 3 sec)
5X30 Practice Kipping

30June2015 – Tuesday

A. Warm-Up

B. Strength – Bench Press 4X5
* @70% 2 sec pause at bottom

C. WOD – For Time
2000 M Row
50 Wallballs (20,14)
1000 M Row
35 Wallballs
500 M Row
20 WB

1July2015 – Wednesday

A. Warm-Up


B. Strength – Overhead Complex 4X3-2-1
*(Strict Press, Push Press, Jerk @ 70% of strict press)


C. WOD – 4RFT
7 Deadlifts (225,155)
10 TTB
30 DU (90 singles or 6 attempts)
2 Burpees EMOM


D. 4X8 MU Transitions or 4X8 Ring Dips
* Chest to Rings

2July2015 – Thursday

A. Warm-Up

B. WOD – For Time
800 M Run or 1000 M Row BUYIN
3 Rounds
10 Pushups
20 Squats
30 Situps
400 M Run or 500 M Row BUYOUT

C.  Spend 15-20 Min Stretching and Rolling.

3July2015 – Friday

A. Warm-Up

B. Snatch Complex: 4X3
Power Snatch, High Hang Squat Snatch,Overhead Squat @ 70-75%

C. WOD – 10 Min AMRAP
5 Hang Squat Cleans (155,105)
7 Bar Facing Burpees

D. Extra
Work on Pistols Progressions or
7 X 30 ON/OFF ME Pistols