Friday 8.1.14

1. Snatch Complex
5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck

2. Squats
10×3 Front Squats, across

3. Pull ups
2 sets of 20 unbroken C2B Pull ups, rest as needed between sets

4. For Time:

AMRAP in 20

3 Muscle Ups (Sub 10 pullups)

8 Box Jumps 30/24

Thursday 7.31.14

1. Make up yesterday and/or gym WoD

Wednesday 7.30.14

1. OHS
Heavy Single

2. Snatch Balance
Heavy Single

3. Squat Snatch
Heavy Single

4. Front Squat
7×5, across

Tuesday 7.29.14

1. “Open Test”
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20
40 TTB
30 C2B
30 Burpees
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

Monday 7.28.14

1. Summer League WoD

*if you do the summer league wod drop the front squats to 5x3

2. Snatch
1RM

3. Squat
5×7 Front Squats Across

4. Gymnastics Benchmark
Max unbroken strict deficit HSPU, 10/6″

5. 5 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU

Friday 7.25.14

1. Deadlift
10x3

2. "Data Day"

WoD

To absolutely perfect standards

Find Max Bodyweight Back Squat

rest 2 min

Find Max Toes to Bar in 1 minute

rest 2 min

Find Max Wall Balls in 1 minute 30/20

rest 2 min

Find Max Burpees in 1 minute

rest 2 min

Find Max Pullups in 1 minute

rest 2 min

Find Max HSPU in 1 minute

rest 2 min

Find Max Double Unders in 1 minute

Games party sat and sunday

Thursday 7.24.14

1. OT2:00 for 7 rounds:

4 OH Lunges (choose a weight that you can finish unbroken but will be challenging)
40 DU

2. "Sword in the Stone"

2 Rounds for time

Run 400m or Row 500m (choose what you most suck at and dislike)

15 KB Clean and Jerk Right 70/53

15 KB Snatch Left

Run or Row (as above)

15 KB Clean and Jerk Left

15 KB Snatch Right

2. Press
EMOMx10: 2 Strict Shoulder Press

Wednesday 7.22.14

1. Gym Wod or Rest

Tuesday 7.22.14

1. Snatch
EMOMx15
Min 1: 40# under PR
Min 2: 35# under PR
Min 3: 30# under PR
Min 4: 25# under PR
Min 5: 20# under PR
Repeat 3x
Girls do 30,25,20,15,10

2. "The Dreamweaver"

Upward Ladder for 0-7 minutes

1,1 2,2 3,3 4,4 and so on

Deadlift 275/165

Chest to bar

at minute 7...For time....Descend the ladder.

Post round highest round COMPLETED and final time.

Monday 7.21.14

1. Summer League WoD

if you are alone do HS Walk for Wheel barrow and choose row for calories

2. Squats
5×7 Back Squats Across

3. Bench Press
2RM

4. 5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

Thursday 7.17.14

1. Power Cleans
EMOMx7: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute.

2. "Uncle Sam"
5Rft
30 Double Unders
3 Muscle ups with medball between feet, 20/14
5 OHS 205/125

3. Engine
"Banksy's Canvas"
Row 1k
25 Lunge Steps
25 Burpees
Row 500
50 Lunge Steps 
50 Burpees

Wednesday 7.16.14

1. Box Squats
3-3-3-3-3
*safety bar

2. Rest

Tuesday 7.15.14

1. “Shermer's Frustration”

10 rounds for time of:
5 Chest to Bar
5 HSPU

5 rounds for time of:
10 GHD sit-ups
10 back extensions

2 rounds for time of:
25 Thrusters 135/95
25 box jumps 24/20 

2. Strength

Make up yesterday cuz no one did it. If you did happen to do it hit 
4x10 Pendlay Rows

Monday 7.14.14

1. Snatch
Work up to a heavy Squat Snatch from the low hang (below knees)

2. Squats
5×7 Front Squats, across

3. Metcon

"DT"

5 RFT

9 Deadlifts 155/105

7 Hang Cleans 

5 Push Jerks

Wednesday 7.9.14

1. Rest or Gym Wod

Tuesday 7.8.14

1. Emom in 10
Bear Complex @ 50% of front squat

2. Pause Front squat
3-3-3-3-3-3 across
FULL 3 second pause

3. Metcon
AMRAP IN 15
10 pistols
10 box jumps 30/24
10 chest to bar
10 ghds

Saturday 7.5.14

1.  Teams of 2 Complete:
50-40-30-20-10 of:
Wall Balls, 30/20
Power Snatch, 95/65

Thursday 7.3.14

1. Bench Press
7x5 Across

2. "Tabata Strong"

Tabata BW Back Squat (from the Floor)

Rest 1 minute

Tabata Burpees

Rest 1 minute

Tabata BW Deadlift

Rest 1 minute

Tabata Burpees

Rest 1 Minute

Tabata Bar Muscle-Ups / Bench or Box Dips (straight leg)

***The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. 

SCORE for the site put total for the window put each movement's lowest score and total!!!

3. Engine
5 Rounds
Row 300
Rest 1 min
Goal is under 1 minute guys and under 1:05 girls

Tuesday 7.1.14

1. Pulls
6x3 Good Mornings

2.  Cindy's MomAMRAP in 20
5 C2B
10 Ring Dips
15 Air Squats

alex sub burpees for C2B
guys wear vest
**