FRIDAY 7/21/17

Training/Warmup
6min Emom
Min 1 -10 Burpees
Min 2- 20/15 cal row
Min 3 – 100 M run

Wod
Double Unders
Flight Simulator – Unbroken * Must break between sets
50-40-30-20-10-20-30-40-50
Buy Out 800 M run

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THURSDAY 7/20/17

Every 2 minutes for 16 min Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 rep @ 75%
*Set 5 – 2 rep @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%
*Set 7 – 1 rep @ 90%

Wod:
For Time: 10 Min Cap
15 Deadlifts (185/135)
30 Sit-ups
12 Deadlifts (185/135)
24 Sit-ups
9 Deadlifts (185/135)
18 Sit-ups
6 Deadlifts (185/135)
12 Sit-ups
3 Deadlifts (185/135)
6 Sit-ups

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WEDNESDAY 7/19/17

Warmup/Practice
Find a heavy triple Squat Snatch — Max 10 min
Wod:
10 Squat Snatches 135/95
And then:
10 Rounds of
10 HSPU
100 M Sprint
And then:
10 Squat Cleans 135/95

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MONDAY 7/17/17

Training/Warmup
6 Min EMOM
15 Cal Row
5 Push-up complex’s (1 pushup followed by a shoulder tap on each shoulder)
3 Burpee Pullups

WOD:
2 RFT
1 min max effort strict pullups, every time athlete comes off the bar, 5 pushups
Rest 2 Min
1 min max effort pullups, every time athlete comes off the bar, 10 Squats
Rest 2 min
1 min max effort strict C2B pullups, every time athlete comes off the bar, 5 pushups
Rest 2 min
1 min max effort C2B pullups, every time athlete comes off the bar, 10 Squats
Rest 2 min
1 min max effort muscle ups, every time athlete comes off the bar, 5 pushups
Rest 2 min

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SATURDAY TEAM WOD 7/15/17

Teams of 2:
25 plate burpees 45lb plate (chest to plate and bring plate overhead)
400m Run together
50 wallballs (20/14)
300m Run together
75 HSPU’s (abmat only) or 75 Pushups
200m Run together
500ft bear crawl (switch every 50ft)

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FRIDAY 7/14/17

NO 6PM CLASS TODAY

COCO AND TREVER’S WEDDING RECEPTION 7PM-10PM

Warm up
2 Rounds of:
15 Sec Hang Power Snatch
15 Sec Back Squat
15 sec Hang Power Clean
*Do 2nd round when clock hits 2 min

WOD
For reps:
90 Sec of Hang Power Snatch 95/65
90 Sec of Back Squats
2min Rest
1 min of Hang Power Snatch 95/65
1 min of Back Squats
2min Rest
90 sec of Hang Power Clean 95/65
90 sec of Back Squats
2min Rest
1min of Hang Power Clean 95/65
1min of Back Squats

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THURSDAY 7/13/17

NO 6PM CLASS TOMORROW

COCO AND TREVER’S WEDDING RECEPTION 7PM-10PM

Every 2 minutes for 8 min
Squat Clean & Split Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
Every 3 minutes for 12 minutes
*Set 5 – 1 rep @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90%

Active Recovery
Slow 250m Row
30 Red Band Pull Aparts
200 m Jog
20 Front-to-back leg swings .
20 side-to-side leg swings

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“WHITE” 7/12/17

Warm up
3 Rounds not for time
1 Rope Climb
4 TTB
6 OH Walking Lunges

“White” (25min Cap)
5 rounds for time of:
3 rope climbs
10 toes-to-bars
21 overhead walking lunge steps
Run 400 meters
Men use 45-lb. plate
Women use 25-lb. plate

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