Wednesday, August 1

Warm-up
Mobility
Row 500m
PVC Progression
Run 800m
1 Length Bearcrawl
1 Length Russian Lunge
10 Good Mornings
15 KBS
x3 w/ bar
5 Deadlift
5 Power Clean
5 Front Squat
5 Push Press
Then work up to WOD weight on C&J
WOD
Clean and Jerk 3-3-3-3-3 reps

Tuesday, July 31

Warm-up
Mobility
Run 200m
PVC Progression
x3
10 Band Good Mornings
10 KBS
Row 250m
Then in 10 min find 1RM Hang Power Clean
WOD
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

Monday, July 30

Warm-up
Mobility
Row 500m
PVC Progression
x3
1 Length Bearcrawl
10 KBS
:30 Handstand Hold
Then
15 Burpee Box Jump
WOD
Attach an object at precisely 12″ above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups

Thursday, July 26

Warm-up
Mobility
Run 400m
PVC Progression
x3
10 Squats
1 Length Walking Lunge
10 Burpee Box Jumps
Then work up to WOD weight on Back squat
5-5-3-3
WOD
For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

Tuesday, July 24

Warm-up
Mobility
Row 500m
PVC Progression
100 Air Squats
10 Power Cleans 95/65
10 Front Squats 95/65
10 Squat Cleans 95/65
5 Squat Cleans 135/95
WOD
“Ship”
Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″ box

Monday, July 23

Warm-up
Mobility
Run 400m
PVC Progression
x3
15 Wall Squats
15 Band Good Mornings
15 Band OHS
Then work up to WOD weight on Deadlift
WOD
For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups

Thursday, July 19

Warm-up
Mobility
Row 500m
PVC Progression
x2
10 Bearsquat Push-ups
:30 Handstand Hold
x2
10 Squats
10 OHS with band
x2 w/ bar
5 Backsquat
5 Rack Jerk
5 OHS
Then
10 Pull-ups
10 Dips
5 Muscle Ups
WOD
Three rounds for time of:
115 pound Split snatch, alternating legs, 8 reps
7 Bar muscle-ups
Run 400 meters

Wednesday, July 18

Warm-up
Mobility
Run 400m
PVC Progression
x2
2 Length Russian Lunge
2 Length Bearcrawl
x3
10 Squats
7 Push-ups
5 Ring Rows
WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Wednesday, July 11

Warm-up
Mobility
Row 500m
PVC Progression
x2
10 Good Mornings w/ PVC
10 Bearsquat Push-ups
10 Medicine Ball Cleans
Load bars and work up to WOD weights on all 3 movements
5-5-3-3-1
WOD
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.