Sunday 070713 To Saturday 071313

Sunday (7/7)

WOD Prep:

Barbell Calve Smash

*2 Minutes per Side

Conditioning:

3 Minute AMRAP: Row (Calories)

Rest 3 Minutes

3 Minute AMRAP: Wall Balls (20/14)

Rest 3 Minutes

6 Minute AMRAP of:

3 Power Cleans (155/105)

7 Knees To Elbow

11 Push-Ups

Rest 3 Minutes

3 Minute AMRAP: Wall Balls (20/14)

Rest 3 Minutes

3 Minute AMRAP: Row (Calories)

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Monday (7/8)

WOD Prep:
Olympic Wall Squat

*Accumulate 3 Minutes

Strength:

Overhead Squat 3 x 3

* Heavy As Possible

** Rest 3 Minutes Between Working Sets

* 15 Minute Time Cap

Conditioning:

10 Minute AMRAP of:

15 Burpees

10 Front Squats (135/95)

5 Push Press (135/95)

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Tuesday (7/9)

WOD Prep:

Banded Ankle Distraction

* 2 Minutes per Side

Strength:

Establish a Max Weight in the Following Complex:

1 Clean

1 High-Hang Clean

1 Jerk

* Rest 3 Minutes Between Attempts

* 20 Minute Time Cap

Conditioning:

Tabata: Max Repetitions in 24 Rounds

20 Seconds: Double Unders

Rest 10 Seconds

20 Seconds: Ring Dips

Rest 10 Seconds

20 Seconds: Chest To Bar Pull-Ups

Rest 10 Seconds

* Continue This Sequence For 12 Minutes

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Wednesday (7/10)

WOD Prep:

Overhead Barbell Mobilization

* 2 Minutes Per Side

Strength:

Press 1RM

* Rest 3 Minutes Between Attempts

* 20 Minute Time Cap

Conditioning:

7 Minute Repetition Ladder

* Repetitions Increase By 3 After Each Round is Completed.

3 Deadlifts (225/155)

3 Box Jumps (24/20)

6 Deadlifts (225/155)

6 Box Jumps (24/20)

9 Deadlifts (225/155)

9 Box Jumps (24/20)

Continue This Pattern Until Time Runs Out.

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Thursday (7/11)

WOD Prep:

Russian Baby Maker

*Accumulate 3 Minutes

Strength:

Every Minute On The Minute For 8 Minutes:

2 Back Squats

* Heavy As Possible

Conditioning:

For Time:

7 Muscle Ups

15 Kettlebell Swings (70/53)

15 Goblet Squats (70/53)

5 Muscle Ups

15 Kettlebell Swings (70/53)

15 Goblet Squats (70/53)

3 Muscle Ups

15 Kettlebell Swings (70/53)

15 Goblet Squats (70/53)

1 Muscle Ups

* 15 Minute Time Cap

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Friday (7/12)

The Hopper!!!

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Saturday (7/13)

WOD Prep:

Banded Knee Distraction

* 2 Minutes Per Side

Strength:

5 Sets of: 1 Snatch + 1 Hang Snatch

* Rest 3 Minutes Between Working Sets

** Heavy As Possible

* 20 Minute Time Cap

Conditioning:

7 Minute AMRAP of:

3 Wall Climbs

6 Power Snatches (115/75)

9 Burpees

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