June 30-July 5

This week is random you may all think its always random but there is a plan and a method.  Hopefully I willl be able to find the normal 3-4 hours next week.

Monday:
3x20 backsquat
Start at your last weight don't cheat yourself don't take rests.

5-4-3-2-1
Deadlift RX (405/265) (375/210) (355/170)
Muscle up (CTB Pull Up/dips)
2 min
5-4-3-2-1
Power Clean (225/135) (215/115) (200/105/95)
Muscle up

Tuesday:
5 rnds
500 row
400 run
2 min rest

Wednesday:
155/100 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.


friday
"Smykowski"
For time:
Run 6k
60 Burpee pull-ups
If you've got body armor or a thirty pound vest, wear it.

Sat
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

June 23-27

Monday

Heavy Lift

EMOM 10 min
5 Back squat
Men 255
Woman 135 Change weights and or number if needed

WOD

5 RNDS
10 HSPU
10 Pistols
15 Pull ups
12 Deadlifts
9 Hang Cleans
6 Push jerk

Men 155
Woman 95

Tuesday

Heavy Lift

2-2-2-2-2-2-2 Front Squat 80%
1-1-1 Front squat 90%

 WOD

50 wall balls
25 deadlifts 225/135
50 wall balls
Stop every minute and do 5 burpees

Wed

Heavy Lift

1-1-1-1-1-1-1-1-1-1 Snatch Balance

WOD

4 Rnds
400 Run
24 Backsquats
24 Push Jerks

Friday

Heavy Lift

5-5-3-3-2-2-1-1-1
Deadlifts

 WOD

10 rnds
3 weighted pull ups 45#
5 strict pull ups.
7 kipping pull ups

Saturady

Heavy Lift

Find 1 rep Bench press

WOD

20 min AMRAP
5 thruster
7 hang cleans
10 Sumo-deadlift Highpulls

95/65

June 16-21

Monday

Heavy Lift

10-10-10-10-10
75% Backsquat

WOD

Fight Gone Bad
3rnds/1 min each ex
20# wall ball
Sumo-Deadlift-Highpull 75#
Box Jump 20"
Push Press 75#
Calorie Row

Tuesday

WOD

"Gallant"
1 mile Run 20# medball, 10#
60 Burpee Pull ups
800 Run with ball
30 Burpee pull ups
400 Run with ball
15 burpee pull ups

Wednesday

Heavy Lift

5-5-5-5
Cleans 80%

WOD

21-12-9
Deadlift 315/180/160/150
30" box jumps

Friday

Heavy lifting

3-3-3-3-3-3-3
Strict Press 90%

 WOD

"Omar"
Thruster 10 95/65
Burpee 15
Thruster 20 95/65
Burpee 25
Thruster 30 95/65
Burpee 35

Saturday

3 OHS
7 min amrap increasing weight but 10LB each set.  Start low enough you can get some good rounds in

30 Min GOAT practice

June 9-15

Monday

Heavy lift

20 min to get a max strict overhead press
10 min max push press

WOD

21-15-9
Squat cleans 135/95
Handstand push ups

Tuesday

Heavy lift

4x4 back squat 80%
4x4 Front squat 80%

WOD

"fun"
8 Rnds
8 burpees
8 box jumps
8 thruster 95/65

Wednesday

Run 400
20 powercleans 185/115
run 400
20 powercleans 155/105
run 400
20 power cleans 135/95
run 400
20 powercleans 115/75
run 400
20 powercleans 95/65

Friday

Heavy lift

10 Min EMOM
3 Squat cleans 155/95

wod

21-15-9
Deadlift 225/175/155/135
Pull ups
 

Saturday

"Karen"
150 wall balls #20