24August2015 – 28August2015

24August2015 – Monday A. Warm-up – B. Strength – Every 2min for 14min: 1 Power Snatch,1 Hang Squat Snatch, 1 Squat Snatch C. WOD – 5RFT 10 HSPU 10 OHS (135,95) 25August2015 – Tuesday A. Warm-up B. Strength – Clean Complex (Power...

17August2015 – 21August2015

17August2015 – Monday A. Warm-up – 3 RDS 12 Stepup w/ Dumbbells 12 Hip Extensions 12 Sec Handstand Hold Group Stretch B. Strength – Deadlift: 10-8-6-4-2 Rest exactly 2 Mins between each set of DL. C. WOD – 8 Min AMRAP 200 M Run 7 HSPU D....

10July2015 – 14July2015

10July2015 – Monday A. Warm-Up B. Strength – 15 Min EMOM Snatch 1 rep at 75-80-85% C. WOD 21-15-9 Overhead Squats (135,95) Over the Bar Burpees D. Extra 3X10 GHD Back Extensions with 5# plates Overhead Hold 3 sec at the top, fast on the way up, slow on the...

03August2015 – 07August2015

  03August2015 – Monday A. Warmup – 3Rds 20 Jumping Jacks 15 Air Squats 10 Pushups 5 Strict Pullups Burgener Warmup W/Bar 3 Reps of each movement B. Strength – Snatch Complex (Snatch DL, Snatch Pull, Full Snatch 5 Sets @ 65,70,75,75,75% C. WOD...