July 16/26.
Strength: Core 12 min EMOM 1- 45 sec L plank 2- 45 sec Dead-bugs 3- 45 sec R Plank 4- 45 sec FK WOD: 3 Rounds 200m Run 25 MBC 15 Pull-ups 20 HR Pushups 5 Double DB Devil Press.
July 15/26.
Strength: Hang Power Snatch 3 Hang Power Snatches 10 min EMOM. WOD: 4 min AMRAP 10 DB Sn (35/50) 6 Burpees over DB ***REST 1 min*** 4 min AMRAP 10 KBS 6 Box Jump Overs ***REST 1 min*** X2
July 14/26.
Strength: Back Squat 20 min to find a 1 rep max. WOD: 15 min AMRAP 8 Thrusters (65/95) 8 Burpees over Bar 24 Lateral bar hop overs.
July 13/26.
Strength: C&J 10 min EMOM: 1 Power Cl + 2 Split Jerks. WOD: 18 min AMRAP 10 Power Sn (65/95) 15 T2B 400m Run.
July 10/26.
Strength: Sumo DL 3 reps > 6 sets > every 90 sec. WOD: 3 Rounds 14/18 Cal Row 4 Power Cl (135/185) 10 T2B 14/18 Cal Bike 4 Power Cl 10 T2B.