Monday 7-21-14

Warm Up:  Coach’s choice

Skill:  Muscle-Up Skill Session

WOD:  “Steven Segal”  4 Rounds For Time:
5 Muscle Ups
10 Squat Box Jumps
400m Run

After Bash:  Foam Roll


Travel WOD:  “Cindy”  As Many Rounds As Possible in 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats

Saturday 7-19-14

Warm Up:  Coach’s Choice

Skill:  Review Ways to Get Bar Overhead:
Power Snatch, Squat Snatch, Clean to Back Rack to Jerk, etc.

WOD:  In Teams of 2:
Complete 100 Reps Each of:
Overhead Squat (135/95)
Box Jump Over (24/20)
GHD Sit-Ups
Power Cleans (135/95)

*You must complete one exercise before moving on to the next. One athlete works at a time. Partition the reps however you see fit.

After Bash:  As Many Reps as Possible in 2 Minutes of:
Double Unders


Travel WOD: “Angie”
100 Pull Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Friday 7-18-14

Warm Up:  Barbell Warm Up

Skill:  Sumo Deadlift High Pull

WOD:  “Swipe right”  10-8-6-4-2
Thruster (125/85)
Sumo Deadlift High Pull (125/85)

*After Each Round Complete 20 Double Unders
After Bash:

Travel WOD:  “Swipe right”
Dumbbell Thrusters (125/85)
Dumbbell Sumo Deadlift High Pull (125/85)


*Complete 12 Tuck Jumps After Every Round

Thursday 7-17-14

Warm Up:  Work Up to Heavy Clean and Jerk Single

Skill:  WOD Strategy
WOD:  “Grace”
For Time:
30 Clean and Jerks (135/95)

After Bash:  Put it on the board, this is a benchmark


Travel WOD:


For Time:
30 Dumbbell Clean and Jerks (55/35)

Wednesday 7-16-14

Warm Up:  Work Up to 85% of 1 Rep Max Bench Press

Skill:  5×3 Bench Press
After Each Set = Max Handstand Push Up

WOD:  21-15-9
Kettlebell Swing (53/35)

After Bash:  Stretch/Foam Roll


Travel WOD:  20-15-10
Weighted Sit-Ups
Dumbbell Swings

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