8/12/2015 WEDNESDAY

Power Clean: 5@50, 4@60,3@70,2@80,1@90-95, MAX! Run 1 mile for time (Max effort)

8/11/2015 TUESDAY

Strict Press: 5@50,5@60,3@70,1@80,1@90,1@95, Find 1RM **Find 1 RM weighted dip then: 5 min: Max KBS 53/35#

8/10/2015 MONDAY

Back Squat: 8@40%,5@50%,4@60%,3@70%,2@80%,1@90-95%, Find 1 RM Find 1 RM weighted Pull-up  Rest 3 min: Max Effort 500m Row

8/8/2015 SATURDAY

Bench Press: 5@50%,5@55%,5@60% Teams of 2: 4 RFT: 100 DU, 50 T2B,  20 C&J 135/95# *Individual:  3 RFT: 50 DU, 25 T2B, 10 C&J 135/95#

8/7/2015 FRIDAY

Deadlift: 5@50%,5@55%,5@60% WOD: 21-15-9: Power snatch 95/65#, C2B Pull-up 

8/6/2015 THURSDAY

Front Squat: 5@50%,5@55%,5@60% WOD: 100 Bar facing Burpees for time *starting at 1:00, 3 power cleans 155-105# at the top of every minute 

8/5/2015 WEDNESDAY

Power clean: 5&50%,5@55%,5@60% 3 sets ME strict ring dips (rest 3 min btw sets) WOD: 5-4-3-2-1: Power cleans 135/95# Push Jerks Rest 3 min: 5-4-3-2-1 Power cleans 135/95# Push jerks  *** RX+ = 165/115#

8/4/2015 TUESDAY

Strict Press: 5@50%,5@55%,5@60% 3 sets of Max strict pull-ups  WOD: 25-20-15-10-5: Row (Cals) 50-40-30-20-10: Double Unders,

8/3/2015 MONDAY

Back Squat: 5@50%,5@55%,5@60% WOD: 50 Abmat sit-ups, Then: 10-9-8-7-6-5-4-3-2-1: American KBS 53/35#, Front Squat 95/65#, Then 50 Abmat sit-ups *RX+ 70/53#, 135/95#

8/1/2015 SATURDAY

Teams of 3:  25 min amrap: 10 Tire Flips, 20 HSPU, 30 Sledgehammer Strikes *1 athlete working at a time 

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