31 July 2016

Monday, 1 Aug 16

Back Squat:
1*8 65%
1*8 70%
1*6 80%
1*6 85%

WOD:
3 Rounds
20 Pull-ups
20 SDLHP (75/55)
20 Box Jump Overs (24/20)
Run 400 Meters
20 Deadlift (165/105)
20 Push Press (75/55)

28 July 2016

Friday, 28 July 16

Front Squat

1*5 60%
1*5 65%
1*5 70%
1*5 70%

WOD:
21 Toes to Bar
9 Hang Power Snatches (95/65)
15 Toes to Bar
15 Hang Power Snatches
9 Toes to Bar
21 Hang Power Snatches

27 July 2016

Thursday, 28 Jul 16

Back Squat:
1*10 60%
1*8 70%
1*8 75%
1*8 80%

WOD:
20 Deadlifts (275/185lbs)
400m run
20 KB swings
400m run
20 Burpees
400m run
20 Pullups
400m run
20 box jumps
400m run


26 July 2016

25 July 2016

Tuesday, 26 July 16

Front Squat:
1*5@60%
1*5@70%
2*5@75%

WOD: (AMRAP- 10 min)
30 Double Unders
10 pull-ups

Post WOD: Accumulate 60 seconds of an L-sit or work on GHD Sit-ups

24 July 2016

Monday, 25 July 16

Back Squat:
1*10@60%
1*8@65%
1*6@70%
1*6@75%
1*6@80%

WOD:
3 rounds
35 Wall Ball Shots
10 Clean and Jerks (any way) (95/135)

21 July 2016

Friday, 22 July 16

Front Squat:
1*5@60%
1*5@65%
1*5@70%
1*5@70%

WOD:
5x1 of the following complex:
Push Press, Push Jerk, Split Jerk

20 July 2016

Thursday, 21 July 16

Back Squat:
1*10@60%
1*8@65%
1*8@70%
1*8@75%

WOD:
Run 400 meters
10 Muscle Ups
Run 400 Meters
20 Wallballs
Run 400 Meters
10 Muscle Ups
Run 400 Meters
20 Wallballs

19 July 2016

Wednesday, 20 July 16

WOD:
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65 lbs)
15 Chest-to-bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

Continue until you don't achieve the reps

18 July 2016

Tuesday, 19 July 16

Front Squat

1*5@60%

1*5@70%

1*5@70%

1*5@70%



WOD:

Alternating On the Min for 20 min
Odd: 5 Deadlift
Even: 5 Handstand Push- ups

17 July 2016

Monday, 18 July 16

Back Squat 

1*10@60% 

1*8@70% 

1*6@75% 

1*4@80% 



WOD:
2 Rounds
40 Double Unders 

20 Push Press (115/75) 

30 Box Jump (24′′/20′′) 

40 Double Unders 

30 Swings (53/35) 

20 Burpees
40 Double Unders

14 July 2016

Friday, 15 July

Strength:
Press
5 x 75% (90% of new 1RM) 
3 x 85% (90% of new 1RM) 
1+ x 95% (90% of new 1RM) 

WOD:
4 Rounds of: 
100 Foot Walking Lunge 
50 Double Unders
30 Sit-ups
15 Ring Dips

13 July 2016

Thursday, 14 July

WOD:
Complete as many reps as possible in 7 minutes 
3 C&J(135/95 lbs)
3 Toes-to- bar

6 C&J 
6 Toes-to-bar

9 C&J
9 Toes to Bar

12 C&J 
12 Toes-to-bar 
15 C&J 
15 Toes-to-bar 
18 C&J 
18 Toes-to-bar 

12 July 2016

Wednesday, 13 July

Strength:
Deadlift
5 x 75% (90% of new 1RM) 
3 x 85% (90% of new 1RM) 
1+ x 95% (90% of new 1RM) 

WOD:
5 Rounds of:
5 Hang Power Snatch (115/75) 
10 Burpees

11 July 2016

Tuesday, 12 July

WOD: 
“Helen”

3 Rounds 
Run 400 Meters 
21 KB Swings (53/35) 
12 Pull-ups 

10 July 2016

Monday, 11 July

Strength:

Back Squat

5 x 75% (90% of new 1RM) 
3 x 85% (90% of new 1RM) 
1+ x 95% (90% of new 1RM) 

WOD:
8 rounds, 2 minutes on and 2 minutes off

6 Pull-ups

12 Push Press (75/55)

18 Squats 

07 July 2016

Friday, 8 July

Strength
Press
3x70%
3x80%
3+x90%
(Off 90% 1RM)

AMRAP 15 min
1 body weight deadlift
1 bar push up
(Hands on bar)

06 July 2016

Thursday, 7 July

Strength:
Deadlift

3 x 70% (90% of new 1RM) 
3 x 80% (90% of new 1RM) 
3+ x 90% (90% of new 1RM) 

WOD: 
21-15-9 
Strict toes to bar 
Sit-ups 

04 July 2016

Tuesday, 5 July

Strength:
Back Squat
3 x 70% (90% of new 1RM) 
3 x 80% (90% of new 1RM) 
3+ x 90% (90% of new 1RM) 

WOD:
21-15-9 
Deadlift (135/95) 
OHS (135/95) 

03 July 2016

Monday, 4 July

7 Rounds
4 Squat Cleans (175/125)
17 American KBS (53/35)

followed by

76 Goblet Squat (53/35)
240m Sprint

 With a cash out of

13 HSPU
50 Hollow Body Rocks