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 – 15 Min AMRAP
3 Snatches (135,95)
2 Rounds of “Cindy” (5 pullups, 10 pushups, 15 air squats)
1 Rope Climb


D. Extra – Mobility

 04August2015 – Tuesday

A. Warmup
400 M Run
Group Dynamic Stretching
3 Reps of each Movement with Bar
Down & Up, Elbows High/Outside, Hang Power Clean, Front Squat,
Hang Squat Clean, Strict Press, Push Press, Push Jerk

B. Strength – Clean Complex (Clean DL, Clean Pull, Full Clean)
5 Sets @ 65,70,75,75,75%

C. WOD – 12 Min AMRAP
200 M Run
10 WB’s (20,14)
10 KBS (53,35)
10 G2OH (95,65)

D. Extra –
Split Jerk Footwork W/Bar 5X3

05August2015 – Wednesday

A. Warm-up – 2 Rds
30 DU’s or 60 SU’s
15 Globlet Squats
15 Push Ups
15 Ring Rows
Group Stretching/Strength Review

B. Strength – E2MOM for 10 Mins:
3 Front Squats w 3 Sec Pause @ 70-75%

5X5 Strict Ring Dips

C. 12 Min AMRAP
10 KB Thrusters (53,35) 5 each arms
50 Mountain Climbers (single count)
10 Box Jumps (30,24)
50 Flutter Kicks (double count)
10 Hand Release Pushups

D. Mobility 10 Mins

06July2015 – Thursday

A. Warm-Up

B. WOD – 3 RFT
400 M Run
21 KBS (53,35)
15 Goblet Squats (53,35)
9 Burpee Pull-Ups
*Only do if you missed a workout earlier in the week.

B. Recovery –
Row 2K for time

Mobility or Open Gym

07July2015 – Friday

A. Warm-Up
500 M Technique Row
2 Rds
20 Thrusters w/Bar
15 Pushups
10 Ring Rows
Group Stretching

B. E2MOM – 10 Mins
5 Back Squats @ 75-80%
Rest 2 Mins
EMOM – 5 Mins
3 Strict Press @ 70-75%

C. WOD – “Danny” 20 Min AMRAP
30 Box Jumps (24,20)
20 Push Press (115,75)
30 Pullups