Wednesday, July 23, 2014

Thursday

STRENGTH

1. Cleans
2 sets @ 80%
3 sets @ 85%
2. Back Squat
5x3 @ 85%

METCON

"Isabel"
30 snatches for time
135/95
5 minute cap

Tuesday, July 22, 2014

Wednesday

STRENGTH

1 push jerk + 1 split jerk
2 sets @ 80%
3 sets @ 85%

METCON

Boot camp 5
3 rounds of:
30 sec. Airdyne
30 sec. One arm alternating kb snatch
30 sec. Burpee
30 sec. Hollow rocks
100 meter sprint
30 sec. Battle Ropes
30 sec. Jumping squats
30 sec. Push press 95/65
30 sec. Push jerks
30 sec. Alternating split jerks
Rest 1 minute between rounds

Monday, July 21, 2014

Tuesday

STRENGTH 

EMOM x 12
Even: 3-5 strict chest to bar
Odd: 3-5 strict handstand push ups

METCON

3 RFT of:
20 power cleans 135/95
60 double unders 

Sunday, July 20, 2014

Monday

STRENGTH

3 position snatch
Pause 3 seconds on each of
 below the knee, above the knee, and mid thigh in that order
2 sets @ 65%
3 sets @ 70%

METCON 

Amrap 10:
10 ring rows (feet on medball)
10 wall balls 20/14
10 medball sit ups to target
200 meter medball run 

Thursday, July 17, 2014

Friday

WOD

25 minute cap
600m Run
30 Deadlifts 185/135
20 Pull Ups
10 HSPU
20 Deadlifts 185/135
20 Pull Ups
10 HSPU
10 Deadlifts 185/135
20 Pull Ups
10 HSPU
600m Run

Wednesday, July 16, 2014

Thursday

STRENGTH

Full cleans
2x3 @ 80%
3x3 @ 85%
10 sec rest between each set focus on set up

METCON

6 Min Cap.
21-15-9
Box Jumps
Hang Cleans 125/85
*10 Burpees after each round

Tuesday, July 15, 2014

Wednesday


STRENGTH
Push press + push jerk + split jerk
2x3 @ 80%
3x3 @ 85%

METCON

 Boot Camp 4

1 min. Renegade row 35/25
1 min. Jumping squats
1 min. One arm kb clean and jerk 55/35
1 min. battle ropes w/crossover lunge
1 min. Farmers carry x10m 70/55 (each hand)