1 Aug 16

Strength
6x3 strict press + 5 push press
Build on sets 2,4,6

WOD
Every 3 minutes complete
10 wallballs (20/14)
15 HR pushups
20 KBS (62/45)
x 5 sets (15 minutes total)
For this WOD you must move immediately from one movement to the next and complete each movement unbroken. You have 3 minutes to complete the set and rest before the next 3 minute set begins.

29 Jul 16

Take about 10 minutes to warm up

Partner WOD

150 pushups - one partner must hold a deadlift (205/145) while other partner is doing pushups.

125 shoulder to overhead (75/55) - one partner must hang from rig, feet off the ground, while other partner does the S2O.

100 wallballs - one partner must hold a plank position (on elbows) while other partner does wallballs.

You must complete the pushups before moving on to S2O and then complete S2O before moving on to WB. If you drop the bar, or drop from the rig, or break the plank position, your partner has to stop the exercises. You can switch as often as you like to split the work. These are partner numbers not individual numbers.

28 Jul 16

Strength
4x3 BS (3 second hold at bottom position)

WOD
21-18-15-12-9-6-3
SDHP (75/55)
box jumps
Knees to elbows

27 Jul 16

Strength
5x5 DB bench press
- work to a heavy set of 5

WOD
For time:
1000m run
75 ab mat sit-ups
50 burpees
75 ab mat sit-ups
1000m run

26 Jul 16

Strength
4x5 seated dumbbell overhead press

WOD
3 rounds of Cindy
1 round of DT
2 rounds of Cindy
1 round of DT
1 round of Cindy
1 round of DT

1 round of Cindy = 5 pullups, 10 pushups, 15 air squats
1 round of DT = 12 DL, 9 hang power cleans, 6 push jerks (shoulder to overhead)
Rx weight for DT is 155/105. Scale as needed but use at least 115/85.

25 Jul 16

Strength
6x3 BS (build on sets 2,4,6)

WOD
"Triple 1's"
Max effort for time
1000m row
100 dubs (250 single)
1 mile run

22 Jul 16

10 minutes of warm up - row, run, bike, etc

Partner WOD
Teams of 2
3 RFT
400m run
50 power cleans (115/85)*
50 wallballs
Teams run 400m together but split the work as needed finishing the PC then the WB. One person working at a time.
*Scale weight up or down as needed.  FYI-coach and his partner used 135

21 Jul 16

Strength
5x3 BS

WOD
75 weighted walking lunge steps (45/25 plate held to chest)
25 box jumps
50 weighted walking lunge steps
25 box jumps
25 weighted walking lunge steps
25 box jumps

20 Jul 16

Strength
4x5 DL

WOD
100 dubs
Then
3 rounds of
21 SDHP (95/65)
15 TTB
9 burpees
Then
100 dubs

19 Jul 16

Strength
5x5 CGBP

WOD
Heavy Helen
3 RFT
400M run
21 KBS (use a KB that is heavier than 53/35)
12 weighted strict pullups

18 Jul 16

Strength
4x2 Front squat

WOD
"Surfer on acid"
3 RFT
400m run
21 burpees
Once all 3 rounds are completed, rest as needed then complete a 1k row as fast as possible.

15 Jul 16

Strength
3x10 CGBP

WOD
Partner WOD
AMRAP 20 in teams of 2
15 box jump overs
15 push ups
15 KBS (53/35)
Switch every round. Partner 1 completes one round while Partner 2 rests then Partner 2 completes one round while Partner 1 rests.

14 Jul 16

Strength
6x2 DL (build)

WOD
21-15-9-15-21
KB/DB Thrusters (35/25 in each hand)
Knees to elbow
30 Dubs after each set

13 Jul 16

Strength
5x3 seated overhead press (build)

WOD
AMRAP 5
5 power cleans (145/105)
10 overhead lunges (45/25) (5 each leg, stationary)
3 minute rest
AMRAP 5
5 power cleans
10 up downs (burpee without the push-up)
3 minute rest
AMRAP 5
5 power clean
10 push ups

12 Jul 16

Strength
6x2 BS

WOD
800m run
Then
50-40-30-20-10 abmat situps
25-20-15-10-5 box jumps
Then
800m run

11 Jul 16

Strength
6x6 CGBP

WOD
4RFT
12 DL (205/145)
12 burpees
12 KBS (60/45)
12 WB

8 Jul 16

Strength
4x3 BS
3X10 CGBP

WOD
AMRAP 15
partner WOD in teams of 2
30 Dubs (2-1 singles)
20 pushups
10 DB press

Partners switch every movement. For example, P1 30 DUBs, P2 20 pushups, P1 10 DB press, P2 30 DUBs, P1 20 pushups, P1 10 DB press and so on for 15 minutes

7 Jul 16

Strength
6x2 DL

WOD
21-15-9
DL (205/145)
T2B
Box Jumps
200m sprint after each set

6 Jul 16

Strength
6x3 Strict press (build)

WOD
For time:
1000m row
30 power cleans (155/110)
50 burpees

Top level Rx is 185/135

5 Jul 16

Strength
7x3 CGBP

WOD
5 rounds
8 thrusters
8 c2b pull ups
8 clapping push ups
8 power snatches
8 knees to elbow
8 kb sdhp
8 hspu
8 ttb

*barbell weight 75/55