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Thursday 070215

MOBILITY Your Choice BW 3 Rounds 30 Seconds Jump Rope 30 Seconds Burpees 30 Seconds Mountain Climbers 30 Seconds Rest then Pullups 5, 4, 3, 3, 2 SKILL/STRENGTH 3 attempts for total UB TTB, 8 min cap WOD 800M Run 20 Situps 600M Run 30 Situps 400M Run 40 Situps 200M Run 50 Situps

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Wednesday 070115

MOBILITY Foam Roll Psoas Smash Shoulder Dislocations BW 3 Minutes Double Under Practice 20 Goblet Squats 20 GHD Situps 100 Face Pulls Pullups 5, 4, 3, 2, 2 SKILL/STRENGTH 5 RM Bench Press WOD 3 rounds for total time of: 50 Split Jumps 20 HSPU (Kipping is allowed) 50 Double-Unders Rest 3:00 between rounds.

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Tuesday 063015

MOBILITY Foam Roll Hip Openeres Thoracic Spine Smash BW Run 400M -Then – 2 Rounds 10 Wall Squats 10 GHD -Then – Pullups 5, 4, 3, 2, 1 SKILL/STRENGTH 2RM Hang Clean WOD For time: 30 Burpee Box Jumps 24/20″ 30 KB Clean & Jerks (2 hands) 24/16kg 30 Burpee Box Jumps 24/20″

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Monday 062915

MOBILITY Foam Roll Kettlebell/box hamstring stretch Psoas Smash BW Row 500m -then- 3×40′ Arch to Hollow Rolls across floor -then- 2x 0:20 Handstand Hold, 0:20 Shoulder Shrugs, 0:20 HS Weight Shift SKILL/STRENGTH 5 RM PULL UP WOD 3 rounds for time of: Run 400m 10 Muscle-Ups 25 Wall Balls 20/14#

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Saturday 062715

MOBILITY Agile 8 Box Hamstring Stretch Wrist Stretch BW muay thai warm up WOD Filthy Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball…

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Friday 062615

MOBILITY Foam Roll Hip Openers 5 Way Banded Shoulders Stretches BW 400m Run 2 Rounds 5 Wall Walks 10 Med Ball Twists 10 Beat Swings SKILL/STRENGTH 3 sets of 20 front rack weighted walking lunges WOD 3 Rounds: Run 400m 8 Power Snatches 115/75# 7 Bar Muscle-Ups  

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Thursday 062515

MOBILITY Your Choice BW 3 min DU -then- 3 rds 30″ seal walk 10 ring rows 10 jump squats SKILL/STRENGTH 3 attempts for UB ME pullups 8 min cap WOD 5x800m, rest 1:1

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