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

Wednesday, 27 July 16

Wod:
1) Tabata Row (Calories)
2) Build up to a 5-rep Max Push Press

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 

05 July 2016

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