July 2015

WARM UP 100 m x 2 rounds 200 m x 2 rounds 50 weight sit up #45 #25 30 GHD sit up 20 Hollow Hold 30 sec SKILL Gymnastics 10 min One leg squats 10 min pike push ups 10 min wall walks

WARM UP 3 Rounds of 1 Minute each : Samson Stretch Bear Crawl Crab Walk Jump Squats ROXANNE PLANK & PUSH UPS

WARM UP 100 Skips 25 V-Ups 200 m Run 25 Hollow Rocks 50 Jumping Jacks 25 Hanging Leg Raises

WARM UP 2 Rounds of: 50 M Butt Kickers 50 M High Knees 1 Minute Couch Stretch 5 Inch Worms 20 Mountain Climbers

WARM UP 200 M Run 200 Single Skips 50 Sit ups 50 Hollow Rocks 50 Flutter Kicks 50 Supermen

WARM UP 7 Rounds of: 10 Med Ball Mountain Climbers 10 Med Ball Slams STRENGTH Squat Cleans And Jerks 5 sets x 5 squat cleans + 2 Jerks Add weight 5 lbs -10 lbs each Set

WARM UP With the PVC – 30 Pass Throughs; 30 OHS; 30 Front Squats; 30 Back Squats…THEN:3 Rounds of: 50 M Run; 15 Air Squats; 15 Push Ups; 10 Mt. Climbers; 5 Pull Ups STRENGTH Sumo Deadlift High Pull: 5 x 5 Strict Press: 5 x 5 Bench Press: 3 x 3

  WARM UP 3 Rounds of: 10 Air Squats 10 Lunges 10 Pull Ups 10 Push Ups STRENGTH 20 min Hang Cleans: 10 sets x 3 reps increase the weight 5-10 Lb each set if you are able WOD Everything But The Kitchen Sink… 20 Minute AMRAP: 1,2,3,4,5 min 5 Burpees 10 Push ups 15

WARM UP 7 min: 1 min Couch Stretch 10 Supermen 20 Lunges 30 Jumping Jacks STRENGTH Dead lift: 10-2 reps Increase weights as needed WOD Wall Balls & Double Unders 20 Minute Time Cap: 50 Wall Ball Shots 14#W; 20#M 50 Double Unders 40 Wall Ball Shots 40 D-U 30 Wall Ball Shots 30 D-U 20