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Tuesday July 25th, 2017

Warm up- 1) 2 Rounds 60 Single Unders 3 Inchworms with Push-up 3/3 Half Turkish Get-ups 2/2 Turkish Get-ups 2.) Prep For Workout WOD- “Dallas 5” 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155/105 lb. 7 box jumps, 24/20-in. box Then, 5 minutes of: Turkish get-ups, 40/30-lb. dumbbell Then, 5 minutes of: […]

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Monday July 24th, 2017

Warm up- 1) 2 Rounds 200m run 15 Band Pull Aparts 15 Sit-ups 15 Empty Bar Strict Press 15 Good Mornings 15 Air Squats 15 second Samson Stretch/leg Skill- Every 2:00 for 5 sets: 1 Cluster + 2 Thrusters *Build in weight WOD- 10 Min Cap 10-9-8-7-6-5-4-3-2-1 Unbroken Thrusters 115/75 *This is intended to be […]

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Friday July 21st, 2017

Warm up- 1.) Shoulder Prep Warm up 2.) 20 Band Pull aparts 15 Ring Rows 15 Box or Bench Dips 10 Kip Swings on Bar Skill- Push Press In 10 Minutes Build to a heavy 5 rep Max Push Press WOD- 10 Rounds for reps: 30sec of Burpees 30sec of rest 30sec of DB Push press […]

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Thursday July 20th, 2017

Warm up- 1) 3 minute easy Jog 2) Dynamic Mobility Skill- Power Clean In 10 Minutes work up to a heavy double Power Clean WOD- (20 Min Cap) 5 Rounds 30 Sit-ups 10 Power Cleans (155/105) 300 meter Run Post WOD- 150 Single Unders Pigeon stretch, 60 seconds each side Samson stretch, 60 second each […]

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