2018-07-09

Mon
Warmup
3 Rounds
5 Burpees
3 Muscle Snatch + 3 Snatch Balance + 3 Overhead Squat

Strength
10min EMOM
3 Squat Snatch @ 65-70% 1RM (not touch and go)

WOD
3 Rounds
20 Bench Press
20 DB Snatch
20/15 Cals Bike
Pick a weight on the bench that could be done unbroken for round 1 and then sets of 5 in rounds 2-3 with minimal rest
DB Snatch should be unbroken
Time cap is 15min – scale cals accordingly

Tues
Warmup
3 Rounds
100m Jog, faster each round
50 ft Waiter Carry each side
20 sec hang from bar (underhand chinup grip)

Strength
Strict Press – Work to 5 rep max
Strict (Weighted) Pullup – Work to 6 rep max

WOD
Every 4min for 5 Rounds
10 Deadlifts
15 sec L-hang
200m Run
Pick a DL weight you can do unbroken every round

Wed
Warmup
3min row/bike/ski w/ 15 sec sprint at the end of each min
3 Rounds
10 Band Pull Aparts
3 Single Leg Broad Jumps (3 each leg but land on two feet)
30 sec Goblet Squat Hold

Strength
5×5 Front Squat from the ground

WOD
35 Wall Ball
35 Box Jump
35 Pullups
Rest 2min
20 Wall Ball
20 Box Jump
20 Pull ups
Rest 2min
35 Cals Row/Bike/Ski (go hard here!)

Thurs
Warmup
5 Rounds
1min Ankle Stretch
5 (each side) ball passes back to back w/ partner
3 inch worms w/ stretch at the bottom

Strength
5 Rounds for Quality (not time)
5 Strict HSPU (deficit if able)
10 Bent Over Barbell Row
10 Alternating Pistols (scale as needed)

WOD
4x500m Row
Rest 2min between rounds

Friday
Warmup
30 sec Jump Rope
20 sec Hollow Hold
10 sec Overhead Squat Hold

Strength
Power Snatch + Squat Snatch
Work to Heaviest then
2x (1+1) @ 90% of heaviest

WOD
5 Rounds
90 sec on/off
100 ft Farmers carry
10 T2B
Max Double Unders in Remaining Time

Sat/Sun
w/ a partner
Every 7 min for 5 Rounds
Round 1) 40/30 Cal Bike + 100 Wall Balls
Round 2) 40/30 Cal Row + 100 T2B
Round 3) 40/30 Cal Bike + 100 Deadlifts 135/95
Round 4) 40/30 Cal Row + 100 Burpees
Round 5) 40/30 Cal Bike + Max power Cleans 135/95