Thursday, June 30

Warm-up
Top Mobility
Bottom Mobility
Run 200m
20 Squats
Run 200m
20 Walking Lunge
Run 200m
10 Jump Squats
10 Ninja Mobility
w/bar
15 Good Mornings
15 Deadlift
15 Power Clean
then work up in weight
95,135,185# Deadlift x 3
WOD
Deadlift 3-3-3-3-3 reps

Wednesday, June 29

Warm-up
100 Jump Rope
Top Mobility
Bottom Mobility
10 Ninja Mobility
15 GHD Hip Extensions
50 Hollow Rocks
50 Mountain Climbers
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday, June 23

Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
10 Jump Squats
10 Jumping Lunges
5 Max Broad Jumps
5 Max Box Jumps
x2 w/ Bar
5 Deadlift
5 SDHP
5 Hang Cleans
5 Squat Cleans
WOD
“Mexican Sledgehammer”
8-7-6-5-4-3-2-1 Squat Clean (105/155#)
30 Double Unders

Wednesday, June 22

Warm-up
Top Mobility
Bottom Mobility
Run 200m
20 Squats
Run 200m
20 Walking Lunge
Run 200m
10 Jump Squats
10 Ninja Mobility
w/bar
15 Good Mornings
15 Deadlift
15 Power Clean
then work up in weight
95,135,185# Deadlift x 3
WOD
Deadlift 3-3-3-3-3 reps

Tuesday, June 21

Warm-up
Top Mobility
Bottom Mobility
100 Double Unders
x3
15 Squats
15 Sit-ups
10 Ring Rows
:30 Handstand Hold
WOD
Complete 2 rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Thursday, June 16

Warm-up
100 Jumprope
Run 200m
10 GHD Sit-ups
Run 200m
15 Wall ball
Run 200m
1:00 Handstand Hold
30m Bearcrawl
15 KB High-pulls
WOD
Nancy
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Wednesday, June 15

Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Russian Lunge/PS
15m Broad Jump
20 Good Mornings
15m Bearcrawl
20 Toes to Bar
1:00 Handstand Hold
20 Ball Slams
100 Double Unders
WOD
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps