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Thursday 6.16.16Wednesday 6.15.16Tuesday 06.14.16Monday 06.13.16

Thursday 6.16.16

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WARMUP

5 cal bike
10 kb swings 35/26, 18
10 air squat jumps
10 squats

10 cal bike
10 kb swing
10 air squat jump
10 air squat

15 cal bike
10 kb swing
10 air squat jump
10 air squat

WARMUP

Practice WOD movements w/ very lite weight

WOD

6 ROUNDS - 90 Seconds To Complete Each Round
Rounds 1 & 2:
7 Front Squat 115/75, 105/65, 95/55, 85/45
7 Burpee Bar Jump Over
RECORD Max Dead lift same weight)

Rounds 3 & 4:
7 Clean & Press 115/75, 105/65, 95/55, 85/45
7 Bar Jump Over
RECORD MAX Box Jump 24/20, 20/12

Rounds 5 & 6
7 Thrusters 115/75, 105/65, 95/55, 85/45
7 Burpee Bar Over
RECORD MAX Wall Balls [14/10, 10/8]

CASH OUT

DAY 16 of 20 for 100 AB Challenge - 25, V-sit ups, 25 side to sides, 25 wall ball full sit ups, 25 crunches

Wednesday 6.15.16

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WARMUP

Jog 400 - negative split
5 air squat HOLD ( 5sec each)
5 air squat jumps
5 hrpu
200 meter RUN

MOBILITY/STRETCH

10 windmills ea arm
squat and hold
inchworms

PARTNER WOD

3 Person PARTNER CHIPPER
3 STATIONS:
90 hSpu/hRpu
90 weighted sit-ups 45/25, 25/15
90 wall balls 20/14, 14/10, 10/8
run 400 meters together90 box jumps
90 straight leg dips
90 ball slams
run 400 meters together

90 k2e
90 jumping pull ups
90 air squats
90 single jump rope

CASH OUT

100 ab crunches - just band these out (hands behind head elbows touch knees

Tuesday 06.14.16

IMG_8784-min

WARMUP

400m run or row
5 air squat
4 squat jump
3 push up
2 burpee
1 hand stand hold 10sec

SKILL WORK

3 rds - light weight form focus (50%)
Cleans & Front Squat:1 hang + 1 floor + 2 front squat

WOD

5 ROUNDS
5 Power clean [115/75, 105/63, 95/53, 85/43] 5 Front Squat [same as above] 5 Burpee Bar Jump over
200 meter run - down and back

CASH OUT

Day 14 of 20 100 ab challenge
any style

Monday 06.13.16

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WARMUP

3 rds
row 300/200
5 hrpu
5 superman
5 v situps

SKILL WORK

BENCH
warm up 3 set of 5 at 50%
then keep adding weight 5 x 5 (set 5 do 5+)
* record last round

WOD

12 Min Partner Up
10 HSPU [mod -Hand Stand Hold / HRPU] 20 DIPS [mod - band] 30 Push Press 115/75 [mod 105/65, 95/53, 85/43] 40 bar jump over

CASH OUT

Day 13 of 20day AB challenge
100 weighted sit ups 45/25
bonus 50 elbows to knees sit ups