Wednesday 31st July

WARMUP
3 rounds:
10m MB Bear Crawl
10 MB Situps
10m MB Walking Lunges
10 MB Pushups(Alternating Hands)

WOD
For time:
50 Medicine Ball Cleans
5 Rope Climbs
40 Medicine Ball Cleans
4 Rope Climbs
30 Medicine Ball Cleans
3 Rope Climbs
20 Medicine Ball Cleans
2 Rope Climbs
10 Medicine Ball Cleans
1 Rope Climb

Tuesday 30th July

WARMUP
Partner Warmup 12min
Partner 1 – 200m Run
Partner 2 – 5 Burpees
– 10 Jumping Jacks

WOD
Overhead Squat 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Monday 29th July

WARMUP
2 rounds:
10 MB Thrusters
20 O/H Walking Lunges
30 V-ups

SKILL
Pushup Clinic

WOD
4 rounds for time of:
10 Snatches, 90/70 kg
2 Run (shuttle)s, 30m

Saturday 27th July

WARMUP
400m Run
20 Deadlifts
20 Power Cleans
20 Front Squats
20 Shoulder Press

WOD
5 rounds for time of:
7 Deadlifts, 275/185 lbs
30 Air Squats
7 Handstand Push Ups

HERO WOD
Loredo
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m

Friday 26th July

WARMUP
2 rounds of:
10m Crab Walk
10m Forward Bear Crawl
50 Star Jumps
10m Inch Worm
10m Spiderman Crawl
25 Squat Jumps

SKILL
Muscle up progression

WOD
For time:
30 Overhead Squats, 40/30kg
7 Muscle Ups
20 Overhead Squats, 40/30kg
5 Muscle Ups

Thursday 25th July

WARMUP
8min EMOTM
10 MB Thursters
10 MB Situps
10 MB Pushups

WOD
Clean 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tuesday 23rd July

WARMUP
100 Singles
30 Cadence Pushups
Burgener WU

WOD
WOD 1
INSERT GIRLS NAME HERE

WOD 2
15 mins AMRAP of:
8 Ring Dips
10 Box Jumps, 24/20 in
12 Overhead Walking Lunges, 40/30kg

Monday 22nd July

WARMUP
Run 600m
10 O/H Squats
10 Ring Rows
10 Wall Balls
Run 400m
20 O/H Squat
20 Ring Rows
20 Wall Balls
Run 200m

WOD
Weighted Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Saturday 20th July

WARMUP
8min
600m Run
AMRAP for the remaining time:
30 Squats
20 Pushups
10 Situps

WOD
For time:
20 Wall Balls, 20/14 lbs
20 Sit-up (standard)s
20 Box Jumps, 24/20 in
20 Push-ups
20 Cleans, 135/95 lbs
20 Double Unders
20 Dumbbell Thrusters, 35/25 lbs
20 Pull-ups
20 Overhead Squats, 95/65 lbs
20 Kettlebell Swings, 1.5/1 pood
20 Push Press, 95/65 lbs
20 Dips
20 Sumo Deadlift High Pulls, 95/65 lbs
20 Burpees
20 Back Squats, 135/95 lbs
20 GHD Sit-ups
20 Walking Lunges
20 Deadlifts, 135/95 lbs
20 Knees To Elbows
20 Front Squats, 135/95 lbs

HERO WOD
Weston
5 rounds for time of:
Row, 1000 m
Farmers Walk (Barbell), 20kg, 200 m
Waiter Walk (Right Arm), 1.5Pood, 50 m
Waiter Walk (Left Arm), 1.5Pood, 50 m