Monthly Archives: June 2016

1-Jul-16-WK13

Scheduled “back off” week, no extra biased programing. A. Gymnastics: Muscle Ups EMOM 3 MU Until Failure *If you reach 8:00, add 1 rep every min   B. Strength: Thruster Find 2RM Thruster From The Floor   C. WOD: For Reps 1 Min Max Push Press @ 85% of 3RM from 20-Jun-16 1 Min Max…
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1-Jul-16

A. Warm Up: NFT 15 Cal Row -Rest 1 Min 10 Cal Row -3 Rds NFT 10 Med Ball Cleans 5 HSPU   B. Strength: Thruster Find 2RM Thruster From The Floor   C. WOD: For Reps 1 Min Max Push Press @ 85% of 3RM from 20-Jun-16 1 Min Max Calorie Row 2 Min…
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29-Jun-16

A. Warm Up: For Quality 400m Run @ 80% -3 Rds NFT 10 GHD Hip Ext (slow and controlled) 10 Sampson Stretch 10 Push Ups   B. Strength: Deadlift 3RM   C. WOD: For Reps 1 Min Max Deadlifts @ 1.5 Times Body Weight 1 Min Max Ring Dips 2 Min Max Deadlifts @ 1.5…
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29-Jun-16-WK13

Scheduled “back off” week, no extra biased programing.   A. Weightlifting: Snatch 6x2 @ 75% Across   B. Strength: Deadlift 3RM   C. WOD: For Reps 1 Min Max Deadlifts @ 1.5 Times Body Weight 1 Min Max Ring Dips 2 Min Max Deadlifts @ 1.5 Times Body Weight 2 Min Max Ring Dips 1…
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28-Jun-16

A. Warm Up: For Quality 200m Run -3 Rds NFT :20 Handstand Hold 10 Backwards Lunges 2 Turkish Get Ups   B. Weightlifting: Overhead Squat 4x3 With :03 Pause in bottom   C. WOD: “Nancy” 5 Rds 400m Run 15 OHS 95/65#   D. Cool Down: Stretching Splits Against The Wall Shoulder (banded or mobility…
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28-Jun-16-WK13

Scheduled “back off” week, no extra biased programing. A. Weightlifting: Overhead Squat 4x3 With :03 Pause in bottom   B. WOD: “Nancy” 5 Rds 400m Run 15 OHS 95/65#
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27-Jun-16-WK13

Scheduled “back off” week, no extra biased programing. A. Strength: (1) Back Squat 3x3 @ 80%   (2) Bench Press 7x3   B. Weightlifting: Power Clean + Hang Power Clean + 2 Jerks 4x1 Building in weight as you go   C. WOD: For Time 1,000m Row 50 Wall Balls 30 KBS 2/1.5 Pood
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27-Jun-16

A. Warm Up: For Quality 3x Ladder Drill -3 Rds NFT 10 Med Ball Cleans 5 Ring V-Outs 2 Wall Walks   B. Weightlifting: Power Clean + Hang Power Clean + 2 Jerks 4x1 Building in weight as you go   C. WOD: For Time 1,000m Row 50 Wall Balls 30 KBS 2/1.5 Pood  …
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