Monday 07/08/19
Strength:
1RM C+J

WOD:
Competition:
14 Min AMRAP of:
3 Strict HSPU
3 Strict Pull-ups
200m Run
6
6
200m Run
9
9
200m Run
etc

Performance:
14 Min AMRAP of:
3 HSPU
3 Pull-ups
200m Run
6
6
200m Run
9
9
200m Run
etc

Fitness:
14 Min AMRAP of:
3 Push Press (95/65)
3 Ring Rows
200m Run
6
6
200m Run
9
9
200m Run
etc

Tuesday 07/09/19
Strength:
12 Min EMOM of:
Odds: 8 Bench Press (155/105)
Evens: 15 Cal Ass Bike

WOD:
Competition:
21-15-9 of:
Sumo DL High Pulls (95/65)
Bar-Facing Burpees

Finisher:
5 Min AMRAP of:
10 Plank Up/Downs
20 Alternating Forward Step Lunges

Performance:
21-15-9 of:
Sumo DL High Pulls (75/55)
Bar-Facing Burpees

Finisher:
5 Min AMRAP of:
10 Plank Up/Downs
20 Alternating Forward Step Lunges

Fitness:
21-15-9 of:
Sumo DL High Pulls (45/35)
Bar-Facing Burpees

Finisher:
5 Min AMRAP of:
10 Plank Up/Downs
20 Alternating Forward Step Lunges

Wednesday 07/10/19
EWOD

Thursday 07/11/19
Strength:
DEADLIFT
5 x 5 @ 70%

WOD:
Competition:
2 RFT of:
15 Double DB Snatches (50s/35s)
10 T2B
15 Double DB Power Cleans (50/35)
10 T2B
100ft Handstand Walk

Performance:
2 RFT of:
15 Double DB Snatches (35s/20s)
10 Hanging Knee Raises
15 Double DB Power Cleans (35/20)
10 Hanging Knee Raises
7 Wall Walks

Fitness:
2 RFT of:
15 Double DB Snatches (35s/20s)
10 Hanging Knee Raises
15 Double DB Power Cleans (35/20)
10 Hanging Knee Raises
5 Wall Walks
*Can Scale down weight if needed

Friday 07/12/19
Strength:
FRONT SQUAT
Work to 90% for a single, then drop for:
2 x 2 @ 90% – 20lbs

WOD:
Competition & Performance:
3 Rounds
2:30 AMRAP
12 DU
6 USA KBS (53/35)
Rest 30 Seconds
Row 2:30
Rest 30 Seconds

Fitness:
3 Rounds
2:30 AMRAP
22 Singles
6 USA KBS (35/25)
Rest 30 Seconds
Row 2:30
Rest 30 Seconds