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Workout for 7/23/2014 – Wednesday

Skill
Rowing
Strength
Bent Rows 5 x 8
WOD
4 rounds for time
35 med ball cleans
50 swings
100 yard sled push

Workout for 7/22/2014 – Tuesday

WOD
21-15-19
Power Cleans
Bar Over Burpees

Then

Rest 5 Minutes
5 Rounds
5 Deadlifts
5 Wall balls

Workout for 7/21/2014 – Monday

Skill
Handstands
Strength
Weighted Ring Dips 5 x 10
Accessory
KB clean and press 3 x 1 minute
WOD
12 minute AMRAP
8 chin ups
16 Sit-ups
32 Double Unders

Workout for 7/18/2014 – Friday

Strength
Push press 3rm
Accessory 
100 band spreads
100 plate extensions
WOD
14 minute cap
30 hand release push-ups
40 pull-ups
30 hand stand push-ups
40 bent rows
30 hand release push-ups
40 pull ups

Workout for 7/16/2014 – Wednesday

Skill 
Snatch Tech
Strength 
Box Jumps 10 x 3
WOD
Every other minute on minute
20 minutes
100 yard shuttle
6 air squats
3 pull ups

Workout for 7/15/2014 – Tuesday

Skill
Kipping
Strength
Foam press 9×5
Accessory 
Low band rows 5 x 15
High pulls 5 x 25
WOD
Karen
150 wall balls for time

Workout for 7/11/2014 – Friday

Skill
Speed Deadlifts – 10 x 3
Strength
Lox Box Squats – 12 x 2 @ 55%
WOD
6 Rounds
3 Cleans
10 Front Rack Lunges
30 Yard Bear Crawl
30 Yard Broad Jumps

Workout for 7/10/2014 – Thursday

Skill
PVC Overhead Squats
Strength
Bent Rows – 5 x 12
Accessory
Face Pulls 5 x 20
Band Pull Aparts 5 x 20
Weight V-Ups – 5 x 10
WOD
Prowler Suicide Ladder

Workout for 7/9/2014 – Wednesday

Skill
Handstands
Strength
Close grip incline 6×5 at 75%
WOD
Fight Gone Bad
Wall ball
Push-ups
Toes to bar
Plate rows
Muscle ups / Burpee pull-ups

Workout for 7/8/2014 – Tuesday

Skill
Rowing tech
Strength
Snatch grip Deadlifts 5RM
Accessory 
Goblet Squats 4 x 12
Bent Rows 4 x 10
WOD
First 150 single unders
Then 10 rounds
Kb swing x 15
Abmat sit-ups x 10
Then 150 single unders