31August2015-Monday


A. Warm-Up – 20 Min Cap
1) 2 Rds: 250 M Row
10 Front Squats w/bar
10 Strict Press w/bar
10 Hip Extensions


2) C&J Skillwork


3) Mobility


B. Strength – 20 Min Cap
3+1 Clean and Jerk @ 60%
2+1 C&J @ 70%
4 X 1+1 C&J @80-90% +
Establish a New 1RM C&J


C. WOD – 8 Min AMRAP
15 TTB
12 Burpees


01September2015


A.Warm-Up


B. Strength – Bench Press
5 X 5 @ 75%


C. WOD – For Time
400 M Run
21 Thrusters
21 KBS (53,35)
400 M Run
15 Thrusters
15 KBS
400 M Run
9 Thrusters
9 KBS


D. Extra – Strict Pullups
5 x 5

02September2015

A. Warm-Up

B. Strength – E3MOM for 15 Min.
5 Back Squats at 80%

C. WOD – 5 Rounds – 40 Sec ON/20 Sec Off
Cal Row
Wallballs
Mountain Climbers (Single Count)
Rest 1 Min

03September2015

A. Warm-up

B. Strength – Ring Dips 4X8
Snatch Technique work: Do not exceed 55%

C. WOD – 12 Min AMRAP
40 DU
20 ABMAT situps
10 HR Pushups

04September2015

A. Warm-up – 20 Min Cap
400 M Run
Burgener Warmup
Mobility Work

B. Strength – 20 Min Cap Snatch
1X3 @ 60%
1X2 @ 70%
4X1 @ 80% +
Establish new 1RM

C. WOD – 12 Min AMRAP
200 M Run
20 Air Squats
2 Rope Climbs