Tuesday June 30th 2015

WU – 12 minutes
Squats x 10
Good morning x 10
Deep lunge stretch x 5 per leg
Shrugs x 10 (bar)
Cat humps stretch x 5

Warm up for deadlift – 10 minutes (find weight for wod)

WOD – 10-1 (10,10,9,9,8,8 ect..)
Burpees over bar deadlift

You do 10 deadlift and then 10 burpees jumping over the bar for each burpee. Then 9,9,8,8 ect.. Make deadlift weight something that is hard but you can do all the reps with unbroken.

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Monday June 29th 2015

WU – 10-12 Minutes

Joggging

Skill – 15 minutes

DU’s and Strict Pull Ups

10-15 DU’s then 3-5 strict pull ups with stretching between sets. Do this at a moderate pace and really work on the skills. The wod is for going fast not the skill work.

WOD – 3 Rounds for time

50 air squats

40 Lunges (20 per leg)

30 sit ups

20 push ups

10 pull ups

Saturday June 27th 2015

WU – yoga (yeah that’s right!)

WOD – Partner WOD
3 rounds of 7 thrusters
3 rounds of 5 thrusters
3 rounds of 3 thrusters

Followed by : Partner
10 rounds
3 back squats (M/135-225) (F/105-155) use what you need to.

post – socialize and stretch – bonus round is run 200 meters 5 rounds with a med ball

Thursday June 25th 2015

WU – Run Drills 10 mins
High knees x down and back
Butt kickers x down and back
Bear crawl x down and back
Frankensteins x down and back

Skill – 20 minutes
Clean and jerk (work up to a little weight and do 3 to 5 reps then rest and repeat for the 15 minutes)

WOD –
800 meter run / row
30 clean and jerks (muscle clean, power clean) (muscle clean is no legs or hip drive)
800 meter run / row

Post – socialize and stretch

Tuesday June 23rd 2015

WU – barbell only 10-12 minutes repeat
Strict press x 10
Back squat x 10
Front squats x 10
Deadlift x 10

WOD – 21,15,9,9,15,21
The first 21,15,9 is as follows :
HSPU / Incline push ups / push ups
Air Squat
The second 9,15,21 is as follows :
T2B / knees to chest / toes to pole
Air squat

Post – relax and socialize

The incline push ups can be done with feet on any box.