20July2015 – Monday

A. Warm-Up- 8 Mim EMOM
2 Strict Pullups
10 DU

B. Strength – Strict Press 5X3

C. WOD – 4RFT
20 Hand Release Pushups
10 Back Squats (115/75)
10 Shoulder to Overhead

D. Extra – 5X6
Strict Pullups/Chin ups
*Change Grip between each Set

21July2015 – Tuesday

A. Warm-Up
400 M Run
20 Air Squats
30 Pushups
1 Min Hand Stand Hold


B. Back Squat
11 Reps at Min 80% of 1RM.  Split up reps as needed.


C. WOD
150 DU or 300 Single Unders
20 Hang Squat Clean (155/105)
25 Over the Box Jumps


D. Extra – Bench Press
5X2-3 @ 85%

22July2015 – Wednesday

A. Warm-Up –
50 Jumping Jacks
40 Barbell Step Ups
30 Hanging Shrugs
20 Barbell Strict Press
10 Barbell Front Squats

B. Strength – Clean Complex
2 X 1 Power Clean + 1 Squat Clean + Jerk @70-80%  3 X 3 @ 80%

C. WOD – 3RFT
30 Wallballs
20 Ploy PushUps
10 Power Cleans (135/95)

D. Extra – Back Squat
3 X 3 Building Up to 70% then 1 X 20 @ 70%

23July2015 – Thursday

A. Warm-Up – Mobility Stretching

B. WOD – Rowing Intervals
7 X 250 M Sprint
Rest 1:1

24July2015 – Friday

A. Warm – Up –
30 Walking Lunges
20 Hand Release Pushups
400 M Run
10 Barbell Snatch Pulls
10 Barbell Snatch Grip Strict Press
10 Snatch Grip Push Press

B. Strength –
A. High Hang Power Snatch 5 X 2 @70 – 80%
* Focus on Bar Speed and Quick Turnover
Optional
B. Snatch Grip Push Jerk 5 X 3 @ 80+ % of Power Snatch
*Stay above 1/4 Depth Squat.

C. WOD – Helen
400 M Run
21 KBS (53/35)
12 Pullups

D. Extra – Front Squat 3 X 3
* Building to 70%  then 1 X 20 @70%