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7/26/16

Conditioning WOD: Surprise Final WOD

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7/25/16

Conditioning WOD: ‘GI JANE’ For time: 100x Burpee Pull-ups

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7/23/16

Conditioning WOD: “Fight Gone Bad” 3 Rnds. 1 min. @ each Station: Wallballs (20/14) Sumo Deadlift High Pull (75/55) Box Jumps (20) Push Press (75/55) Row (Cals)

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7/22/16

Strength Deadlift 3×6 @ 70% 2×3 @ 85% Conditioning ‘7 Minutes of Revenge’ 7 Min AMRAP 7x Wallballs (20/14) 7x Burpees

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7/21/16

Conditioning 1: MAX EFFORT: 4 x 300m Row (2 min. rest) Conditioning 2: “Hanibel” For Time: 50-40-30-20-10 Double Unders Sit-ups 5 Hang Snatches (135/95) after every round

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7/20/16

Strength Strict Press 3×6 @ 5-10 lbs. heavier 2×3 @5-10 lbs. heavier Conditioning  20 min. AMRAP 500m Row 10 Ring Dips 20 TTB 30 HR Push Ups

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7/19/16

Strength: Every 45 Seconds for 8 minutes: 2 Touch-n-Go Squat Cleans   Conditioning:  5 Rounds of: 3min AMRAP 15x Goblet Squats (70/53) 10x Burpees 5x Hang Cleans (155/105) -Rest 1 minute between AMRAPS- If you are able to perform pistols, do 10x pistols instead of Goblet Squats

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7/18/16

Strength Back Squat 3×6 2×3 Conditioning For Time 800 m Run 30 Thrusters (95/65) 400 m Run 30 Thrusters (95/65) 800 m Run

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7/16/16

Scuba Lesson: ‘Mariana Trench’ 2 Mile Bike Ride -Then- 12-11-10-9 Pull-ups Front Squats (115/80) KB Swings (53/35) -Then- 1 Mile Bike Ride -Then- 8-7-6-5 Pull-ups Front Squats KB Swings -Then- 1 Mile Bike Ride -Then- 4-3-2-1 Pull-ups Front Squats KB Swings -Then- 2 Mile Bike Ride 40 Min Cap

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