06July2015 – Monday

A- Warm-Up

B- Strength – 3 Position Clean + 1 Jerk
(Power, Hang, Full) 3 sec pause at each position
1X2 @65, 1X2 @70%, 3X2 @75%

C – WOD – For Time
30 Burpee Box Jump Overs
30 Clean and Jerks (135/95)
30 Burpee Box Jump Overs

D. Extra –
4X5 Strict Pull Ups
4X5 Strict Chin Ups

07July2015 – Tuesday

A. Warm-Up

B. WOD – 5-5-3-3-3-1-1-1
OHS Work to Max

C. Extra – For 12 Min: Every 2 Min
250/200 M Row
50′ Pinch Grip Plate Carry (35/25)

D. AB Team
30 V-Ups
60 Bicycles
30 Weighted Situps
60 Flutter Kicks
30 Toe Touches
60 Mt. Climbers

08July2015 – Wednesday

A. Warm-Up

B. Strength – Snatch Balance From Rack
5X3 @75-80%

C. WOD – 21-15-9
DeadLifts (225/155)
Bar Muscle Ups
Burpees

D. Extra – 4 Rds
1 Min Wall Sit
20 Deficit Calf Raises @ 60% back squat.

09July2015 – Thursday

A. Warm-up

B. Strength – Flower
*Back Squat @ 50%

C. WOD – Recovery
1000 M Row
25 DU
800 M Row
50 DU
600 M Row
75 DU
400 M Row
100 DU
200 M Row
125 DU

D. AB Class –
4X1 Min Plank, Side Plank (each side), Plank – Rest 1 Min
3X7 Strict Toes to Bar

10July2015 – Friday

A. Warm-Up


B. Strength- Push or Split Jerk
6X3Working to Heavy Set


C. WOD – 5RFT
5 HSPU
10 Pistols
15 Pull-Ups
12 Deadlifts (155/105)
9 Hang Cleans
6 Push Press


D. Extra – 5X10
Ring Push Ups (Feet on Box, Hands on Rings)
One Legged Box Jumps (as high as possible)