Sunday, July 27, 2014

Monday

STRENGTH

1. 3 position snatch
2 sets @ 70%
3 sets @ 75%
2. snatch push press x 3 reps
2 sets @ 90%
3 sets @ 95%

"Helen"
3 RFT of:
400 meter run
21 kettlebell swings 55/35
12 pull ups

Thursday, July 24, 2014

Friday

WOD

"Back to Life"
800 Meter Run
5 Muscles Ups
100 Double Unders
80 Kettlebell Swings 55/35
60 Burpees
40 Air Squats
20 Plate Get Ups 45/25
5 Muscle Ups
800 Meter Run

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