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 way down

11July2015 – Tuesday

A. Warm-Up

B. Strength – Full Clean:
15 Mins to work to a heavy TNG triple

C. WOD – 12 Min AMRAP
20 Pushups
20 Situps
10 Push Press (115,75)
10 TTB

D. Extra: Hip Mobility
5X 30 Sec Squat Hold Against Wall
*Focus on Keeping Chest Up and Staying Close to the Wall

 12July2015 – Wednesday

A. Warm-Up

B. Strength – Back Squat:
Find your 3RM in 4 sets then do 1 set of ME reps @ 90% of 3RM.

C. WOD – 12 Min AMRAP
250 M Row
20 Wallballs

D. Extra: 5X30 Sec
Handstand Hold

13July2015 – Thursday

A. Warm-Up

B. Strength – For 10 Min:
30 Sec ON/OFF ME Row

C. WOD – 3RFT:
21 WB (20/14)
400 M Row
16 KB Snatches (53/35)
400 M Row
9 Box Jumps (24/20)

OR

Mobility/OPEN GYM
*Only do A if you missed a workout earlier this week

14July2015 – Friday

A. Warm-Up

B. WOD – “BADGER”
3RFT – 45 Min Time Cap
30 Squat Cleans (95/65)
30 Pullups
800 M Run

C. Extra – Snatch Complex
(Snatch DL W/2 sec. pause at knee and power position, Snatch High Pull):
5X1 + 2 @75% across