27July2015 – Monday

A. Warm-Up –
400 M Run
10 Snatch Grip DL w/bar
10 OHS w/bar
5 Snatch Balance w/bar
5 Hang Squat Snatch w/bar
*After Group Warmup do 2 sets of snatch doubles with light weight
before the EMOM

B. Strength – 15 Min EMOM
1 Snatch @75-80%
*Only Increase to 80% once you’ve completed at least 2 good reps in a row.

C. WOD – 5RFT
20 WB’s (20,14)
10 DL (225,155)

D. Extra: 10 Min Alt. EMOM
Even: 30 Sec ME HS Walk
Odd: 45 Sec ME DU

28July2015 – Tuesday

A. Warm-Up –
400 M Run
20 Front Rack Lunge w/bar
10 Strict Press w/bar
10 Push Press w/bar
10 Push Jerk w/bar

B. Strength – Barbell Conditioning: 2 X 5-4-3-2-1
Front Squat (185,135)
Push Jerk (185,135)
Rest 2 Min between sets

C. WOD 4 RFT
200 M Sprint
25 Goblet Squats (53,35)
20 KBS (53,35)
*Rest 1:1
*Score is total time including rest

D. Extra:
3 Strict Pullups
4 Pullups
5 C2B Pullups
6 TTB
*Try for unbroken. If you must break, do it so you can still practice the
transition between movements. Rest 90 sec between rounds

29July2015 – Wednesday

A. Warm-up
500 M Row
15 Pushups
25 Air Squats
35 Jumping Jacks
1 rd of 5 reps of each movement in the wod.

B. No Strength

C. WOD – Zeus – 3 RFT
30 WB (20,14)
30 SDLHP (75,55)
30 Box Jumps
30 Push Press (75,55)
30 Cal Row
30 Pushups
10 Bodyweight Back Squats from Rack

D. Extra: 10 Min EMOM
2-3 MU’s (5 MU transitions or progressions)
4 Pistols (2 per leg)

30July2015 – Thursday

REST DAY

A.  10 Rds of Rowing: 100 M
*For every meter you are off of 100m, you must do the following:
1-10 M off: 1 pushup per meter off
11-20 M off: 1 air squat per meter
21-+ M off: 1 jumping jack per meter
Must be full pulls, no half pulls once you have stopped pulling you
cannon pull again.

B. Open Gym/Work on Mobility: ask coach for help in any areas you may need help.

31July2015 – Friday

A. Warm-up
500 M Row
20 WB
20 KBS
20 Supermans

B. Strength – Back Squat
3X5 @ 80-85%

C. WOD – Marco 3RFT
21 Pullups
15 HSPU
9 Thrusters (135,95)

D. Extra –
A. Ring Dips 4X8
B. 3 Supersets:
20 GHD
20 Hip Extensions
*Rest 1 Min between sets