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26 July (0700)

July 26, 2017

Warmup 3 rounds:
3 wall walks
6 pistol squats

Front squat
Cumulative lift of 20x your body weight
Complete 20 sit-ups each time you break

AMRAP 10
200M run
Max handstand push-up

Tuesday, 25 July 17 (1130)

July 25, 2017

Warm Up
3 Rounds Not for Time
Run 400m
10 Burpees

Band Mobility Stretching

DU Work:
EMOM6:
10 – 40 DU’s

AMRAP 6min
10 Thrusters (95/65)
10 Pull Ups
Rest 3min
AMRAP 6min
10 Hang Power Clean (95/65)
10 Hand Release Push Ups

25 July (0700)

July 25, 2017

3 x 10 dumbbell snatch

“Fight gone bad”
3 rounds of:
Wall ball
Sumo deadlift high-pull (75/55)
Box jump
Push-Press (75/55)
Calorie row

1 minute each station, 1 minute rest between rounds

Monday, 24 July 17

July 24, 2017

Meet in Garage for strength focus!
Warm Up:
3 rounds Not For Time:
Row 250/Run 200
10 air squats
10 push ups
10 sit ups

Quick Shoulder/Hip mobility

A) Front Squat 3 sets, 8 Reps (Tempo 3 sec down, 0 up, 0 top)

B1) Pendlay Row 3 sets, 10 Reps (Tempo 3 sec down, 0 up, 0 top)
B2) DB tricep ext 3 sets, 10 Reps (Tempo 2 sec down, 0, 0)

Extra Credit: 4RFT
10 Single KB Front Rack Squats (5/5)
10 Burpees

 

24 July (0700)

July 24, 2017

1,000M Row

Overhead squat
3x3x3x3x3

21-15-9
Thrusters (95/65)
Bar over burpees

Friday, 21 July 17 (1130)

July 21, 2017

Warm Up:
Run 800m
Shoulder/Hip Mobility

8 min EMOM:
Even: 6 alt. pistol
Odd: 30 sec. hand stand walk / hand stand hold

WOD:
Tabata Fight Gone Bad
Tabata Wall Ball (20/14)
Tabata Sumo Deadlift High-Pull (75/55)
Tabata Push Press (75/55)
Tabata Row (for cals)

*We’ll take 1 min rest in between tabatas to get to new station.

Friday, 21 July (0700)

July 21, 2017

Warm up by stretching, then row 1,000 meters.

 

WOD:

Tabata – 8 rounds of 20 seconds of work, 10 seconds of rest. Total of 4 minutes per exercise.

Tabata squats

Tabata double unders (or single)

Tabata med ball cleans

Tabata push ups

Tabata flutter kicks