Monday, July 31- Friday August 4, 2017

Warm up
Daily mobility
PVC complex
Ninja mobility
15-9-7
Lunges
Ring rows
Ball slams

WOD
Helen
3 rounds for time:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

STRENGTH
1rm front squat

Core:
Rest

 

TUESDAY

WARM UP
daily mobility
PVC complex
Ninja mobility
Tabata x3 (20 seconds work 10 seconds rest)
Med ball cleans
Jump ropes
Speed skaters

Strength:
5-5-5-5-5
@65% -70% of 1rm

WOD
For time:
95-lb. thrusters, 30 reps
20 GHD sit-ups
400-meter run
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run

 

Wednesday

WARM UP
daily mobility
PVC complex
Ninja mobility
100 jump ropes
50 light KBS
25 squats
10 tuck jumps

WOD
TABATA .. 4 rounds of 20 sec work 10 sec rest of each exercise

Pull ups
Push press

STRENGTH:
5-5-5-5-5
Back squat

Core:
100
Flutter kicks

Thursday

WARM UP
daily mobility
PVC complex
Ninja mobility
Row 500 m

WOD
AMRAP IN 13 minutes
11 Burpees
11 KB Swings 35/50#
11 Air Squats
11 KB Step Ups 26/35# with 18/20″ box

 

Friday

WARM UP
daily mobility
PVC complex
Ninja mobility
Bear crawl fwd and backward
20 lunges
15 wall balls

WOD
PICK 2 of 3
For time:
Row 3,000 meters= 600 strokes
300 double-unders x3 for singles =900
Run/walk 3 miles

 

 

Cuz it’s friday

daily mobility
pvc complex
ninja mobility
15-12-9
med ball cleans
jump squats
push ups

WOD
Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders(x3 singles)

STRENGTH: REST

CORE: REST

Monday-Thursday, July 3-6, 2017

WARM UP
daily mobility
PVC complex
Ninja mobility
Bear crawl –fwd/ backward
10 wall balls
10 push ups

Strength
3-3-3-3-3 deadlifts@75%1rm

WOD
For time
Run 400m…..10-9-8-7-6-5-4-3-2-1
Burpees
T2b……Run 400 m

 

Warm up
Daily mobility
PVC complex
Ninja mobility
X2
Row 250 m(50 strokes)
1 length -Hop-skip-broad jump
10 med ball cleans
10 good mornings

WOD
COMPLETE as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

CORE:
:30 plank
25hollow rocks
20 abmats
15 knees to elbows
10 v ups
5 ninja get ups

 

Warm up
Daily mobility
PVC complex
Ninja mobility
X2
Row 250 m(50 strokes)
1 length -Hop-skip-broad jump
10 med ball cleans
10 good mornings

WOD
COMPLETE as many rounds as possible in 20 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

CORE:
:30 plank
25hollow rocks
20 abmats
15 knees to elbows
10 v ups
5 ninja get ups

 

Warm up
Daily mobility
PVC complex
Ninja mobility
:30 handstand hold
20 walking lunges
15 good mornings

WOD
4 rounds for time of:
50 squats
40 back extensions
30 push-ups

CORE:
30 knee crunches
30 side crunches
30 flutter kicks
20 heel touches
20 leg raises
20 bicycles
20 supermen
1 minute plank