Sunday, July 9 - Saturday, July 15

Sunday, July 9 - Rest Day

 

Monday, July 10

Strength: 10 Minute MOMO

Push Press

  • 3 Reps at 75-80% of 1 Rep Max

WOD: 14 Minute AMRAP

  • 150M Row OR 5/8 cal. Bike
  • 6 Deadlifts (93/135)
  • 12 Shoulder to Overhead (93/135)
  • 24 Lateral Bar Jumps 

Strength - 6:30PM

  • Back Squat - 10 minutes to find a heavy double
  • Push Press - 3-3-3-3-3
  • DB or KB Step-Up - 3x 4/4
  • Strict Pull-Up - 3x8
  • Air Squat + Push-Up - 21-15-9 for Time

 

Tuesday, July 11

HERO WOD: T.U.P.

15-12-9-6-3 for Time

  • Power Clean (93/135)
  • Pull-Ups
  • Front Squat (93/135)
  • Pull-Ups

*HARD 30 minute time cap.

 

Wednesday, July 12

WOD: Death By (compare to 4/25/16)

  • Burpees 

Cool Down: Not for Time

  • 20/25 cal Row

Mobility: 10 Minutes

  • Quad & Lat Work

Strength - 6:30PM

  • Bench Press - 10 minutes to find heavy double
  • Deadlift - 3-3-3-3-3
  • Bent Over Row - 5x5
  • Strict Ring Dips - 5x4
  • Glute Ham Raise - 5x5
  • Wall Ball + Pull-Up - 18-15-9 for Time

 

Thursday, July 13

Strength Complex: 5 Sets at a Very Light Weight!

  • Snatch Deadlift
  • Hang Snatch High Pull
  • Hang Squat Snatch 

WOD: For Time

  • 21 Power Snatch (73/115)
  • 800M Run
  • 15 Power Snatch (73/115)
  • 600M Run
  • 9 Power Snatch (73/115)
  • 400M Run

*20 minute time cap.

 

Friday, July 14

Strength: 8 Minute EMOM

Minute 1:

  • 8 Alternating Pistols

Minute 2:

WOD: 5 Rounds for Time

  • 10 Barbell Sumo Deadlift High Pull (63/95)
  • 15 Box Step-Ups (20/24)
  • 20 Double Unders 

*15 minute time cap.

 

Saturday, July 15

WOD: 28 Minute AMRAP 

  • 400M MB Carry (14/20)
  • 15 PVC Sit-Up
  • 30 KB Swings (35/55)
Posted on July 8, 2017 .