Thursday 8/1

Strength:
A. 10 minute EMOM 
Even: 5 TNG Power snatch (level 1-  3 hang power snatch)
Odd:  15 hollow rocks (level 1- 12 sit ups)

Wod:
50-40-30-20-10

Wall Balls 
25-20-15-10-5 

Burpees 

Level 1: 40-30-20-10/ 20-15-10-5... 14/10#

Level 2: 40-30-20-10/20-15-10-5.... 20/14#

Level 3: as prescribed 20/14#

Wednesday 7/31

Strength:
A1. Deadlift 5 sets of 5 TNG 
A2. TGU 5 sets of 4 each arm 

Wod:

 15-12-9-6-3

thrusters

pull ups 

Level 1: 55/35, Ring Rows

Level 2: 75/55

Level 3:  95/65

Tuesday 7/30

Yoga Tonight @ 6:30 and Lil is BACK!

BRIG YOUR OWN YOGA MAT

Strength:
A1. strict press cluster: 2.2.2 rest 10 seconds, rest 2 minutes X 3 sets 

A2. DBU: 
Level 1: DBU form work 
Level 2: Max UB DBU 
Level 3: 50 DBU for time 

Wod:

600 meter run 

15 T2B 

20 KB Swings 

400 meter run 

15 T2B 

20 KB Swings 

200 meter run 

15 T2B 

20 KB Swings 

Level 1: 200 meter run every time, 35/18#, sit ups 

Level 2: as prescribed running, 53/35#, K2E

Level 3: as prescribed running, 70/53#, T2B

Monday 7/29

Strength:

A1. Back Squats: 

Level 1: 5 sets of 3 

Level 2+3: Tempo 23X1: 5 sets of 3 @ 75% 1RM

A2. Plank holds

Level 1: 5 sets of 30 sec. hold 

Level 2: 5 sets of 1 minute hold 

level 3: 5 sets of 1 minute hold with 45/25# on back 

Wod:
10! 

Hang power cleans 

burpees 

level 1: 65/45

level 2: 105/65, lateral burpee bar hops 

Level 3: 145/95  , lateral burpee bar hops 

Friday 7/26

Strength-

A. Clean x 1, Front Squat x 1, Push Press x 3, x 5 sets

WOD-

For Time-

400 m Run

15 - 12 - 9 - 6 - 3

Pull ups

Shoulder to Overhead

400 m Run

Lvl 1 - 200m Run, 65/45#

Lvl 2 - 135/95#

Lvl 3 - 185/125#

Thursday 7/25

A. EMOM for 16 min-

Even - Lvl 1: 12 Push up, Lvl 2 HR 12 Push ups, Lvl 3 12 Ring Push ups

Odd - 8 Hollow Rocks 8 Supermans

WOD-

Lvl 1 - 

1500m Row

Then 

4 min AMRAP 

5 wall balls

5 sit ups

Lvl 2 - 

2k row

Then 

4 min AMRAP 

10 wall balls

10 knees to elbows

Lvl 3 -

130 Cal AD 

Then

4 min AMRAP 

10 wall balls

10 toes to bar

Wednesday 7/24

Strength-

A. Lvl 1 - OHS - 4 sets of 4-5 reps @ 23x1 tempo

    Lvl 2 & 3 - Squat Snatch - find max..
     then perform 20 Reps for time @ 75%

WOD -

3 Rounds For Time-

25 KB Swings

25 Burpees

Lvl 1 - 35/26#

Lvl 2 - 53/35#

Lvl 3 - 70/53#

Tuesday 7/23

Yoga with Amie tonight!! Bring your own yoga mat!

Strength -
A. Build to 10 Rep Max Hang Power Clean

B. Back Squat - Build to 5 Rep Max

WOD -

20 min AMRAP -

20 Thrusters

20 Pull ups

20 Burpees

Lvl 1 - 45/35#

Lvl 2 - 95/65#

Lvl 3 - 135/95#

Monday 7/22

Strength-

A1. 3 Position Dead lift - 4 sets of 6 reps

A2. Thruster - 4 sets to build to max 

WOD-
21-15-9

Dead lift 

HSPU

Lvl 1 - 135/85#, Push ups

Lvl 2 - 185/125#

Lvl 3 - 225/145#

Friday 7/19

Strength: 
A. One attempt @ AMRAP Unbroken Wall Balls 
B. Snatch Grip Deadlift + Power Snatch 2.2.2.2  *(Level 3= Snatch grip deadlift+ Power Snatch+ OHS 4 sets to build to max complex) 

Wod:

For time:

600 meter run 

20 power snatch

400 meter run

15 power snatch 

200 meter run 

10 power snatch 

Level 1: 3 rounds of 200 meter run 15 hang power snatch@ 45/35# 

Level 2: 75/55#

Level 3: 95/65#

Thursday 7/18

Strength: 
A1. Close Grip Bench Press 4 sets of 3 
A2. Hollow Rocks 4 sets of 15  
A3. AD max effort for 45 sec. (Do this one time between one of the sets of other movements) 

Wod:

10 minute AMRAP: 

1 Pull up 

1 HR Push up 

2 Pull ups 

2 HR Push ups 

3 Pull ups 

3 HR Push ups 

...
....
..

Level 1: Ring Rows/ HR Push ups 

Level 2: Pull ups/ HR Push ups 

Level 3:  CTB Pull Ups/ HR Push ups

Wednesday 7/17

Strength: 
A. Squat Clean 6 sets of 2 @ 75% of 1RM clean (If 1RM is unknown then Squat clean skill work)
B. Clean Pulls 4 sets of 3 

Wod:

5 rounds for time: 

6 deadlifts 

10 box jumps 

Level 1: 95/65#, 20/14"

Level 2: 185/135#, 24/20"

Level 3: 255/175#, 24/20"