Tuesday 31 July

Strength:
Bench 5x5@82%

Skill:
50 x Pistols

Wod:

Christine

3 rounds
Row 500m
12x Deadlifts (bw)
21x Box jump (24 inch)

Monday 30 July

Strength:
Back Squat 5x5@82%

Skill:
10 Mins HSPU practice

Wod:
21-15-9
Thrusters
Burpees

Followed By:
30 x Pwr Clean @ 80/50

Results:

Friday 27 July

Strength:
Bench Press
Est new 5rm

Skill:
100 x hollow rocks

Wod:
3 rds
10 x KB Swings (32/24)
15 x SDHP (40/30)
50 x Double Unders

Thursday 26 July

Strength:
Est new 5rm Back Squat

Skill:
10 x 70m Sprint
(Rest as long as it takes to get back to the start)

Wod:


300 

25 x Pull Ups 
50 x Deadlift (60/40 kg) 
50 x Press Ups 
50 x Box Jumps 
50 x Floor Wipers (60/40 kg) - (25/side) 
50 x Clean and Press (16kg) 
25 x Pull Ups

Results:

Tuesday 24 July

Strength:
Bench Press
5x5@81% 5rm

Wod:
Run 800m

10,000 lbs
Complete 10 rounds for time of:
1 Squat - 365 lbs (165 kg)
1 Press - 180 lbs (80kg)
1 Deadlift - 455 lbs (205kg)

Run 800m
*The goal is to lift 10,000 lbs as fast as possible.
*If you must scale, adjust the weights so you can complete the 10,000 lbs in the least amount of the sets. You still can only do one rep at a time and must cycle through all three lifts to complete a single round.

Monday 23 July

Strength:
Back Squat
5-5-5-5-5 @ 81% 5rm

Skill:
OMEM
1 x Strict Pull Up (Scale for jumping PU)
1 x HSPU
1 x Muscle Up

Wod:
12 Min AMRAP

35 x Double Unders
10 x Burpees

Results:

Friday 20 July

Burgenor Warm Up
Add 2kgs onto the Mid Thigh and High Hang snatch. (22/17)

Strength:
Bench Press - est new 5rm

Skill:
10 mins Muscle Up practise

Wod:
In a Tabata format perform

8 x Power Snatch
8 x GHD/Abmat Situps
8 x Overhead Squats (40/30)
8 x Box Jumps (24/20)

Thursday 19 July

Strength:
Back Squat - Est new 5rm

Wod:
3 min AMRAP
25 Double Under
10 x Deadlift (100/80)

Rest 2 mins

5 min AMRAP
10x Wall Balls
5 x Pull Ups

Rest 2 mins

7 min AMRAP
Run 150m
5 x HSPU'S
10 x SDHP (40/30)

Results:

Tuesday 17 July

Burgenor Warm Up
High Hang & Mid THigh Snatch @ 15/ 25kg

Bench 5x5@79%

3rds
10 Hollow Rocks
10 V-sits
10 Straddle V-sits

3rd for time:
Run 400m
10 x Box Jumps (30/24)
15 x KB Swings
20 x Push Ups

Monday 16 July

Strength:
Back Squat 5x5@79%

Skill:
50 x Hollow Rocks

Wod:
21 x Cleans (60/40)
21 x Ring Dips
15 x Power Snatch(40/30)
15 x GHD/Abmat sit ups
9 x Thrusters (40/30)
9 x Pull Ups

Results:

Thursday 12 July

Strength

Est new 5rm Back Squat

Skill
30 x Candlestick to Pistol
Alternate legs

WOD:
100 x Air squats
4 Rope climbs
75 x Air Squat
3 rope climbs
50 x Air Squats
2 rope climbs
25 x Air Squats1 rope climb

Tuesday 10 July

Strength:
Bench 5x5@77%

Skill:
Est 1rm Weighted Pull Up

WOD:

3 rounds, 21-15-9x reps

Overhead squat (50/30kg)
Sumo deadlift high pull (50/30kg)
Run 400m

Monday 9 July

Junkyard dog Warm up
- on the high hang snatch & mid thigh snatch move upto a 10kg bar.

Strength:
5x5 back squat.
Add 2 kg to last weeks weight.

Clean Ladder
Men start at 40kg Women start at 30kg. Every 30 secs move up 5kg when you fail finish the remaining time with deadlifts. Record weight and No. Of DL's.

Wod:
12min AMRAP
35 x Double Unders
10 x Snatch balance (40/25)
5 x GHD Situps

Use racks for SB

Friday 6 July

Strength:

Establish new 5rm bench press

WOD:

1 mile best effort run

Rest 3mins

Fran
21-15-9
Thrusters @40/30
Pull Ups

Tuesday 3 July

Junkyard Dog Warm Up

Strength:
5x5Bench Press @ 75%1rm

Wod:

5min AMRAP
5 x Hang Power Snatch
10 x OHS

Rest 2 mins

3rds
Run 400m
10 x Bent Over Row
15 x GHD/Abmat Situps
20 x Push Ups

Results:

Monday 2 July

Junkyard Dog Warm Up

Strength:
5x5 Back Squat @ 75% 1rm
(90 seconds rest between sets)

Wod:
3rds
2 x Hspu's
3 x Muscle Ups
4 x Pistols (4/leg alternate legs)

Rest 3 mins:

10 min AMRAP

10 x Box Jumps (24/20)
200m row