Monday, July 19

Squat Snatch @ 65% of 1 rep max

10 - 8 - 6 (6 - 6 - 6 - 6)

*If you do not know your 1 rep max, choose a weight you can complete 6 reps with.

WOD

For Time

3 - 6 - 9 - 12 - 9 - 6 - 3

Power Snatch

Burpees

*Snatch @ 115/95 lbs

Tuesday, July 20

Back Squat @ 70% of 1 rep max

10 - 8 - 6 (5 - 5 - 5 - 5)

*If you do not know your one rep max, choose a weight you can complete 5 reps with.

WOD

“Tabata Tuesday”

20 seconds of work, 10 seconds of rest, 8 sets of each movement. Complete 8 sets before moving on to the next movement.

Air Squats

Sit Ups

Push Ups

Jumping Lunges

Burpees

Wednesday, July 21

WOD

“WOD so Hard”

400m run

26 Hang Kettlebell Snatch (Breakup evenly between hands)

400m run

26 Toes to Bar

400m run

26 Burpee Box Jump Over

400m run

Thursday, July 22

Overhead Press

8 - 6 - 4 (4 - 4 - 3 - 3 -2 -2)

*Warm up to a working weight of 4 reps. Continue to build as able.

WOD

"Bronson”

20 min AMRAP (As many reps as possible)

25 Double Unders

10 Power Cleans

25 Double Unders

10 Wall Balls

25 Double Unders

10 Pull Ups

*Power cleans @ 135/95 lbs, wall ball @ 20/14 lbs.

Friday, July 23

Deadlift

10 - 8 - 6 (3 - 3 - 3 - 3 - 3)

*Warm up to a working weight. Continue to build with each set.

WOD

“Don’t call me, Nancy”

4 Rounds for time

20 Overhead Squats

400m Run

20 Hang Power Snatch

400m Run

*Barbell 95/65 lbs.

Saturday, July 24

WOD

“I gave it a 10”

20 min AMRAP (As many reps as possible)

25 Double Unders

10 Power Cleans

25 Double Unders

10 Wall Balls

25 Double Unders

10 Pull Ups

*Power cleans @ 135/95 lbs, wall ball @ 20/14 lbs.