Tuesday 08.04.15

WARM UP
400m Jog
2 Rounds of:
10 Active Shoulder Hangs
10 Band Presses
10 Air Squats
PVC Mobility

OLY
6X3 Snatch Grip Strict Press (Behind the Neck)

METCON
7 RFT:
3 Bodyweight Front Squats
3 Wall Climbs

F: 50% BW
P: 75% BW
C: BW

AP: 3 X 20 Banded Sit-ups

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Monday 08.03.15

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WARM UP
3 Rounds of:
30 Jump Rope
15 Air Squats
10 Push-ups
5 MB Squat Cleans
PVC Mobility

STAMINA
8 X 250m Row Intervals w/ 1:00 Rest
*teach athletes how to set this up on the monitor

METCON
10:00 EMOM
Squat Clean + 2 Push Press + 1 Jerk

F: 65/45# or < P: 95/65# C: 135/95# AP: 2 X 100m Farmers Carry image

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Sunday 08.02.15

Open Gym 2:00 – 4:00

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Saturday 08.01.15

AMRAP in 22:00
2 person teams; each athlete completes the following while partner rests
5 c&j – 2 burpees; switch
5 c&j – 4 burpees; switch
5 c&j – 6 burpees; switch
5 c&j – 8 burpees; switch
continue, adding 2 burpees each time

E = 65/35
F = 95/65
C = 135/95

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Friday 07.31.15

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WARM-UP
400m Jog
2 Rounds of:
5 Leg Swings Each Direction
5 Money Makers
5 Squat Jumps
5 PVC Sotts Press

OLY
Snatch Balance
3-2-1-1-1-1
Increase each set

METCON
3 RFT:
21 Slam Balls
15 Double Unders
9 Back Squat – taken from the floor

F: 15/10#; 30 Singles; 95/65# or <
P: 20/15#; 45 Singles; 115/75#
C: 25/20#; 135/95#

AP: 3X10 Hanging Leg Raises

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Thursday 07.30.15

WARM-UP
1K Row for Completion
Down and Back in the box:
Butt Kicks, High Knees, Side Slide, Knee Huggers, Lunges,
Lateral Lunges, Inch Worm
PVC Mobility

MOBILITY
Hip Mobility
Shoulder Mobility
Foam Roll

METCON
20:00 EMOM
Minute 1: 10 C2B Pull-ups
Minute 2: 10 Box Jumps
Minute 3: 25 Sit-ups
Minute 4: 10 Burpees

F: Ring Rows; 20/16″
P: Unassisted Pull-ups; 24/20″
C: 30/24″ (Must Jump)

AP: 3 X 20 MB Sit-ups

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Wednesday 07.29.15

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WARM UP
2 Rounds of:
200m Jog
10 Lunges
10 PVC Thrusters
5 Slow Decent Push-ups

STAMINA
Tabata Mountain Climbers
*knees to elbows

METCON
15:00 running clock
Every 3:00 complete:
250m Row + AMRAP Squat Clean to Overhead in remaining time.
Score = Total number of Squat Cleans to Overhead

F: 95/65# or < P: 125/85# C: 155/105# AP: 2 X 20 Body Chops with Plate image

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Tuesday 07.28.15

WARM UP
9:00 EMOM
Minute 1: 30 DU/50 Singles
Minute 2: 10 V-ups
Minute 3: 5 KB Press Each Arm
PVC Mobility

SKILL
8:00 EMOM
1 Turkish Get-up each side

METCON
3 Rounds:
5 Full Snatch
2 Muscle Ups – Bar or Rings
— then, 100m Farmers Carry —
2 Rounds:
5 Full Snatch
2 Muscle Ups – Bar or Rings
— then, 100m Farmers Carry —
1 Round:
5 Full Snatch
2 Muscle Ups – Bar or Rings
— then, 100m Farmers Carry —

F: 65/45#; Pull-ups (Assisted or Unassisted)
P: 95/65#; Assisted MU or C2B Pull-ups
C: 115/75#

AP: Mobility & Stretch

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Monday 07.27.15

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WARM UP
300m Row
2 rounds of:
10 Band Presses
10 Air Squats
:30 Plank Hold
PVC Mobility

STRENGTH
Bench Press
10-8-6-4-2
Increase weight each set

METCON
12:00 AMRAP
800m Run
Time remaining:
2-4-6-8-10-12…….
HSPU
Pistols

AP: 3 X 10 Toes Thru Rings

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Sunday 07.26.15

Open Gym 2:00pm – 4:00pm

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