Monday August 10th 2015

Prep
Shoulder mobility 
800m run 
Coach's choice dynamic 

Strength 
Strict Press 
2-2-2-2-2 
Weighted Pull ups 
2-2-2-2-2 

Conditioning 
For time 1-10 
Thrusters 65/95 
Pull ups 
Recovery 
* 10 min time cap 

Recovery 
Easy walk or row 
Sub scap visit 

Saturday August 8th 2015

Prep 
Group run 
Coach's choice dynamic 

Strength 
Work on your weakest lift for 20 min 

Conditioning 
Partner WOD
14 min AMRAP  Alternating partners each round 
7 Wall balls 14/20 
7 KBS 35/50
7 Box jumps 20/24

Recovery 
Easy walk or row 
Group stretch 

Friday August 7th 2015

Prep 
3x 200m run 
5 beat swing
5 Push ups 
10 Lunges 

Strength 
Bench Press 
10 min EMOM 
1st- 3 Tough Bench Press
2nd- AMRAP Chin ups 

Conditioning 
24 min EMOM 
1st- Ring push ups- set rings as low as possible, hips and chest lower at the same time 
2nd- Lungs in front rack 95/135
3rd-10 Lateral Burpees 
4rd- AMRAP doubles
5th- Rest 

Recovery 
Easy walk or row 
Friday group stretch 

Thursday August 6th 2015

* August fees are due 

Prep
1 mile run 
Hamstring mobility 
Running drills 

Strength
3 Rounds 
5 Bent Press / side 
10 Russian KBS 50/70 


Conditioning 
8x200m Run- 1 min rest between efforts 

Recovery 
Easy walk or row 
Couch Stretch- 2 min per side 

Wednesday August 5th 2015

Prep
800m run 
Coach's choice dynamic 
Burnger warm up 
Skill transfer exercise 

Strength 
Build to snatch weight 

Conditioning 
1 Snatch EMOMx12. 6@80%, 6@ 85% 
+
1 Clean and Jerk EMOM x 12. 6 @80%, 6@ 85% 

Recovery 
Easy walk or row 
Legs up wall or rig 

Tuesday August 4th 2015

Prep
Shoulder mobility 
Coach's choice dynamic - Burpee broad jumps, scap pull ups Bear crawl 

Strength 
Strict Press 3-3-3-3-3 

Strict Pull ups 
3-3-3 
* Weighted or scaled to your ability but all sets should be challenging 

Conditioning 
12 min AMRAP
15 box jump 
12 Push Press 80/115 
9 T2B 

Recovery 
Easy walk or row 
Shoulder stretches with band
Double bully 

Monday August 3rd 2015

Heritage Day Hero WOD Monday August 3rd 1t 10am!

"Nate"
20 min AMRAP 
2 Muscle ups/ CTB
4 HSPU/ Push ups 
8 KBS 50/70 or 35/50