Tuesday 15th, Aug 2017

Warm – Up:  2 rounds 12 jumping jacks 10 good mornings 8 samson stretch 6 push ups   Push press + push Jerk + split Jerk – 8 min EMOM Ascending in weight, perform 1 push press, then a push jerk, then a split jerk  MetCon:    12 min TIME CAP. 15 – 12 – 9 – 15 Calorie Row Burpees Deadlift .  185/155 REST 5 MINS 1 mile run for time....

Monday 14th, Aug 2017

  Warm – Up:  400 m run then: 2 rounds 10 PVC pass thru 10 PVC around the world 8 spiderman lunges 8 iron cross     Strength:  Front squats 16 min E2MOM (8 rounds): x 8 reps @ 50% of 1RM MetCon:  12 min AMRAP: 30 DUs . (60 singles) 12 squat snatch 75/55 15 barbell OH lunge 75/55   ENDURANCE WOD 4 RFT 400 m run 21 plate ground to overhead . 45/35 15  DB  20 ” box step-ups . 20/35 9 DB plank rows...

Saturday 12th, Aug. 2017

Partner WOD In Teams of Two: Complete for Time 20 Burpees 25 K2E 30 Clean and Jerk . 115/75 35 Calories Bike 40 Deadlift . 115/75 50 Walking overhead Lunges  45/25 60 Kneeling slam ball . 20/14 70 Wallball . 20/14 80 Calorie row ***one athlete works at at time  ...

Friday 11th, Aug. 2017

Warm-up:   3 RNFT 100 m run 10 m duck walks 8 samson stretch 6 walk the floor 5 squats   “Chipper Junior” 20 mins AMRAP 10 single arm DB push press 50/35 10 pistol squats . (scale: 15 squats) 10 sit-ups 10 box jumps 24/20 10 ring push ups (scale: dips) 200 sand bag run . 60/30     ENDURANCE WOD Complete for time: 500 m row 10 over the rail burpees 15 wallballs . 20/14 500 m row 20 medball cleans  20/14 25 russian twist (L+R= 1 rep) 500 m row 30 wallballs 35 walking lunges w/ medball OH 1000 m...

Thursday 10th Aug. 2017

Warm-Up:  Run 250 m 2 Rounds: 10 Ring Rows 10 Push Ups 10 squats Skill/Strength:  Warm up to 50% 1 RM OH Squat then:  5×3, ascending in weight   MetCon:  “Oh My Quads” 3 ROUNDS 20 KBS . 55/35 10 C2B pull- ups 5 Hang squat cleans . 155/105 2 ROUNDS 25 KBS 55/35 15 C2B pull-ups 10 Hang squat cleans 135/95 1 ROUND 30 KBS 20 C2B pull-up 15 Hang squat cleans...

Wednesday 9th Aug. 2017

Warm-Up:   100 singles jump rope 2 rounds – NFT 10 PVC torso rotation 10 PVC good mornings 10 PVC overhead lunges 10 iron cross   STRENGTH:   DEADLIFTS warm up to 60-65% of 1RM 5 x 2 (remain at same weight)   METCON:  (running clock) 2 RFT 30 Cal row 20 Front rack lunges 115/75 REST 4 MINS 2 RFT 60 DUs (120 singles) 15 Deadlifts .  205/155   ENDURANCE WOD   10 – 9 – 8 – 7 – 6 – 5 – 4 Calories on assault bike ( x2 on rower !) 20 – 18 – 16 – 14 – 12 – 10 – 8 KBS  55/35 ** Dashes = 10 sit-ups . (GHD sit –...