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310713

Warm-up A1. Goblet squat 2×10, A2. Good morning 2×10 B. KB clean and jerk 3×8 working up Strength A. Dead-lift + hang power clean + front squat + jerk B. Seated press @3121, 90s rest between sets C. Bent over row @3121, 90s rest between sets D. 1 arm DB

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300713

Warm-up A. 10 min run B1. Goblet squat 2×10, B2. Good morning 2×10, C. 1 round: 10 kbs, 10 box jumps, 300m row, 10 burpees, 10 pull-ups WOD AMRAP in 6 min: 10 KBS, 10 step down box-jumps 6 min rest AMRAP in 6 min: 300m row, 10 burpees 6

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290713

Warm-up A. 10 min run B. Lat stretch x 1 min/side C. 30s of slam ball + jump 1 min rest x3 sets WOD Eevery minute on the minute x20 minutes: 2 power clean + 1 Jerk

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260713

Warm-up Calf stretch 2 min /side, Goblet squat 2×10, Double kb clean and jerk 3×8 building up Strength A.Snatch grip deadlift 5 reps, snatch 1 rep – Build heavy B.Back squat 4-6 sets of 4-6 reps @3121 C.Snatch grip deadlift 4-6 sets of 4-6 reps @3121 D.100 double banded good

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250713

Warm-up 10 minute run(to bridge in park and back) 2×10 goblet squat, 2×10 toes to bar, 2×10 KB swing WOD Thirty minutes rotating through on each minute: Minute 1: 10 pullups, Minute 2: 10 toes to bar, Minute 3: 15 kb swings

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240713

Warm-up 10 minute run(to bridge in park and back) 3 way hip stretch, 1 min @ each position 2×10 goblet squat, 2×10 toes to bar, 2×10 KB swing WOD 6 sets: 7 front squats, 15 heavy wallballs, rest 1 min

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230713

Warm-up Lat stretch with band 2 min /side Goblet squat 2×10 Good mornings 2×10 Strength A.Squat clean, front squat, strict press, push press, split jerk – Build heavy B.Seated press 4-6 sets of 4-6 reps @3121 C.Bent over row 4-6 sets of 4-6 reps @3121 D.75 supine ring rows E.50

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220713

Warm-up Calf stretch 2 min /side Goblet squat x10 Fwd lunge, Bkwd lunge, squat x10 /side Good mornings x10 Double kb clean and jerk 3×8 building up WOD 3 rounds for time: 200m run, 50 double unders, 25 thrusters

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190713

Warm-Up 2×10 goblet squats, 2×10 ring rows, 2×10 2KB swings Clean technique practice WOD Every minute on the minute for 15 minutes Power clean x3, Toes to bar x5

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180713

Warm-Up 2×10 goblet squat, 2×10 ring rows, 2×10 good mornings Strength A. 3 hang snatch pull, 2 hang snatch B. Back squat 4-6 sets of 4-6 reps @3121 C. Snatch grip deadlift 4-6 sets of 4-6 reps @3121 D. BB Hip thrusts 4×15 E. Russian twists x 100 reps

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