Wednesday, July 27

Warm-up
100 Double Unders
Top Mobility
Bottom Mobility
10 Wall Squats
20 OHS w/ PVC
40 Mountain Climbers
60 Sit-ups
40 KBS
20 Walking Lunges
10 Toes to Bar
WOD
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Tuesday, July 26

Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
Run 100m Backward
15 Jumping Lunge
15 Jump Squats
10 Scorpion Stretch
x2
Weighted Toe Drag
10 Ring Rows
10 Russian Swings
WOD
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Monday, July 25

Warm-up
Run 200m
Top Mobility
Bottom Mobility
Run 200m
25 Squats
1:00 Handstand Hold
Run 200m
25 KBS
25 Medicine Ball Cleans
WOD
Three rounds for time of:
30 Wallball shots, 20 pound ball
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Wednesday, July 20

Warm-up
Top Mobility
Bottom Mobility
Run 200m
10 Bearsquat Push-ups
Run 200m
10 Jump Squats
Run 200m
15 Ring Rows
Run 200m
WOD
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Tuesday, July 19

Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
20 Wall Squats
20 GHD Raises
20 Russian Lunges
5 Burpee Broad Jumps
30m Bearcrawl
5 Burpee Broad Jumps
WOD
“Manion”
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Monday, July 18

Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Sit-ups
40 Mountain Climbers
1:00 Handstand Hold
50 Jump Ropes
15 GHD Sit-ups
20 Push-ups
WOD
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

Wednesday, July 13

Warm-up
100 Jumping Jacks
Top Mobility
Bottom Mobility
10 Ninja Mobility
40 Mountain Climbers
15 PVC Good Mornings
10 GHD Hip Extensions
10 Squat Jumps
40 Mountain Climbers
10m Weighted Toe Drag
30m Bearcrawl
WOD
Five rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups

Tuesday, July 12

Warm-up
Top Mobility
Bottom Mobility
100 Jump Rope
50 Double Unders
40 Sit-ups
30 GHD Hip Extensions
20 Wall Balls
10 Barbell Push Press
WOD
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.