Thursday July 11

Skill:

Kettle Bell Snatch

WOD:

15 min AMRAP

10 Kettle Bell Snatch

Run 200 m

10 Overhead Pistols

Wednesday July 10

Strength

3 Rounds of Deadlift:

7 Light

7 Medium

7 Heavy

WOD:

7 Rounds of

10 Toes 2 Bar

10 Ring Dips

10 Weighted Lunges

Tuesday July 9

Strength:

3 Rounds of Front Squat

7 Light 

7 Medium

7 Heavy

WOD:

For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)

Then (no rest)-

2:00 ME Double-Unders

Monday July 8

"The university of performance is initiated between the ears first.., there can be no execution of the body without the commencement of visualization"



Strength:

3 Rounds of Overhead Squat


5 Light
5 Medium
5 Heavy


WOD:

As many reps in 12 minutes of:

12 pullups, C2B
12 bar over burpees
12 squat snatches, 135 lbs (95 lbs)

Friday July 5

Strength:

100 Pull Ups (Don't worry Nami we will modify it :-) )

WOD:

3 Rounds of

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

(Must remain holding onto the bar the entire round, other wise the athlete must start round over)

Thursday July 4 Independence Day!

Morning Classes

3 Rounds of Bench Press

7 Light 

7 Medium

7 Heavy

WOD:

100 HSPU

Hero WOD "Morrison" on Steroids. 6:30 PM

50-40-30-20 and 10 rep rounds of:

• Wall ball shots, 30/20 pound ball
• Box jump, 30/24 inch box
• Kettlebell swings, 2/1.5 pood

Wednesday July 3

Strength:

12 min EMOTM

Even: 3 Squat Cleans 165/115

Odd: Max Ring Dips

WOD:

20 Burpee Buy In

800 m Farmers Carry

Tuesday July 2

Strength:

3 Rounds of Front Squats

7 Light

7 Medium

7 Heavy

WOD:

1 mile Run

50 Pull Ups or 12 Muscle Ups

Monday July 1

Skill:

Rowing

500 m for Time!

WOD:

AMRAP 12

5 Ground to Overhead 95#/135#

10 Chest to Bar Push-ups

12 “Box” Jumps

On the minutes 3, 6, and 9 the trainer will yell "Lunges": Perform 16 In Place Lunges at that time.