7/5/2015

Rest Day

7/4/2015

Class WOD

or

OFF

Enjoy your 4th of July

7/3/2015

A. Max UB Pull-Ups (1 set) - if your max is less than 20 reps rest 3 minutes x 2
B. Max UB HSPU (1 set) - if your max is less than 20 reps rest 3 minutes x 2
C1. Band Face Pull x 12 reps @ 2012 tempo rest 30 seconds
C2. Pendlay Row HEAVY x 8 reps rest 90 seconds x 4 sets
+
For time:
50 Double Unders
40 Burpees
30 Toes to Bar
20 Chest 2 Bar Pull-Ups
10 Muscle Ups

7/2/2015

A. Squat Clean Cluster 5 x 1.1 (rest 30 seconds between singles) rest 2 minutes after sets @ 90% of 1RM
B. Romanian (stiff legged) Deadlift @ 2020 x 8 reps rest 2 minutes x 4 sets (focusing on tempo and hamstring loading)
C1. X-Band Walk x 20 steps/side (thick band) rest 1 minute
C2. L-Sit Hold x Max Hold rest 2 minutes x 4 sets
+
5 sets @ 100%:
5 TNG Squat Clean Thrusters 135/95
7 Burpees Over the Bar
10 Rebounding Box Jumps 24/20
rest 5 minutes x 5

7/1/2015

Active Recovery
A. Z1 Work (Run, Row, Bike) 20-30 minutes @ 70% intensity
B. Mobility Work 20-30 minutes (body part specific)
C. Get out and enjoy yourself for and hour

6/30/2015

A. Floor Press - 9 x 3 (3 wide, 3 middle, 3 narrow) rest 30 seconds @ 50% of 1RM (focus on speed)
B. Bench Press 1 x 8 reps @ 5# heavier than last week
C1. 30 Russian KB Swings AHAP rest 15 seconds
C2. 12 UB Chest 2 Bar Pull-Ups rest 2 minutes x 4 (or max UB up to 12)
D. HS Walk x 100 meters or 10 minutes of practice
+
3 sets:
500m Run
15 Burpee Box Jump + Step Down 24/20
6/3 Muscle Ups
rest 1:1

6/29/2015

A. Overhead Squat - 15RM (goal is BW - 1-2 attempts)
B. Tall Snatch (super light) 3 x 5 *rest 60 seconds* - use as warmup for Snatch
C. Snatch - 5-6 singles @ 85-90% rest as needed
D1. Arch Rock Hold x 30 seconds rest 30 seconds
D2. Hollow Rock Hold x 30 seconds rest 30 seconds x 5 sets
+
5 minutes on Rower @ 85-90%
2 minutes rest x 3 sets