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07/30/2018 Monday

Monday Mash 3 Rounds for time of: 15 Deadlifts, 155/105 12 Hang Power Cleans, 155/105 9 Push Jerks, 155/105 3 Rounds for time of: 400m run 10 Overhead Squats, 155/105 3 Rounds for time of: 50 Ft. Front Rack Lunge, 155/105 10 Hang Squat Cleans, 155/105 *Rest 5 minutes...

07/26/2018 Thursday

Strength: Dead Lift 3-3-3 Then Run 200 Meters 10 Wall Ball 201/14 Rest=Work Time Repeat for a total of 5 Cycles Wod: 15-9-6 Sumo Dead Lift High Pull 135/95 Chest 2 Bar Pull Ups

07/25/2018 Wednesday

Strength: Bench Press Work up to a heavy Single then using 60% max reps in 60 seconds. Rest 60 Seconds Between Sets for a total of 3 Sets. Wod: 5 Rounds 10 Burpee Box Overs 24/20 15 KB Swings 2/1.5 Pood 10 Handstand...

07/24/2018 Tuesday

Strength: Back Squat Work up to a heavy single. Then using 60% max reps in 60 seconds. Rest 60 seconds Between Sets for a total of 3 Sets. Wod: 9-15-21 Row Cal Hang Power. Lean And Push Jerk 155/105 Pistol Squats Alternating...