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Friday 7/31/15

A)
Press (Strict)
ADD #5 to your working weight
5 @ 75%
5 @ 80%
5+ @ 85%

B)
5 rounds of:
8 hspu’s
12 KB swings @ 53/35
3 muscle ups
5 pistol squats

Saturday 8/1/15
Team WOD
Teams of 2
First partner rows 500m
First partner starts 100 double unders
Second partner starts rowing 500m
Second partner can start double unders only after first is done.
30 hspu’s in sets of 5. Partner has to be in the hs for reps to count.
40 toes to bar in sets of 5. Partner has to be hanging for reps to count.
75 box jumps in sets of 5. Partner has to be in the bottom of an air squat.

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Wednesday 7/29/15
A)
Deadlifts
ADD #10 to your working weight
5 @ 75%
5 @ 80%
5+ @ 85%

B)
20 min AMRAP
5 pull ups
10 pushups
15 squats

Thursday 7/30/15
A)
Cleans
5×2 @ 80% – reset between reps

B)
Row 2k
Run 1 mile
Row 2k

Body burner
EMOM for 30 mins:
Min 1 – 10 wall balls
Min 2 – 10 burpees over a box
Min 3 – 10 toes 2 bar

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Monday 7/27/15
A)
Back Squats (New Cycle)
ADD #10 to your working weight
5 @ 75%
5 @ 80%
5+ @ 85%

B)
12 min AMRAP:
10m hs walk
10 deadlifts @ 225/135
20 pullups

Tuesday 7/28/15
A)
Snatches
5×2 @ 80% – reset between reps

B)
10 min AMRAP:
1 snatch @ 80%
Run 200m
2 muscle ups
Run 200m
3 cleans @ snatch weight
Run 200m

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Friday 7/24/15
A)
Press (Strict)
5 @ 60%
5 @ 65%
5 @ 70% (not max reps)

B)
20 min AMRAP of:
3 cleans @ 185/125
6 bar muscle ups
9 hspu’s
Run 200m

Saturday 7/25/15
Team WOD
Teams of 2
Each partner has a plate @ 25/10.
For reps to count, the “resting” partner must have their plate overhead.
Reps can be completed by any partner, in any order.
For time:
50 burpees to your plate
50 pullups
50 air squats @ 20/16
50 box jumps
50 pushups
Run/walk 400m, both plates must be overhead to move forward

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Wednesday 7/22/15
A)
Deadlifts
5 @ 60%
5 @ 65%
5 @ 70% (not max reps)

B)
3 rounds of:
5 muscle ups
10 pistol squats
15 KB swings @70/53

Thursday 7/23/15
A)
Clean pulls
3×3 @ 105%
B)
Work up to a heavy clean (10 mins)

C) Teams of 2
3 rounds of:
Row 1000m
30 KB swings @ 53/35
20 burpees
*switch at anytime, but meters and reps must be equal.

Body Burner
3 rounds of:
30 pullups
30 wall balls @ 20/14
30 burpees
Run 400m

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Monday 7/20/15
A)
Week 4 Wendler Cycle)
*at the beginning of a new cycle you add #10 for Squats and Deadlifts then #5 for Strict Presses.
Back Squats (Deloading week)
5 @ 60%
5 @ 65%
5 @ 70% (not max reps)

B)
5 rounds of:
10 chest to bar pullups
10 squat cleans
Rest 2 mins

Tuesday 7/21/15
A)
Snatch pulls
3×3 @ 105%
B)
Work up to a heavy snatch (10 mins)
C)
3 rounds of:
10 power snatches @ 95/65
10 shoulder to overhead
10 toes to bar
10 burpees over the bar

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Friday 7/17/15
A)
Press (Strict)
5 @ 75%
3 @ 85%
1+ @ 95%

B)
3 rounds for time of:
10 strict pullups
20 KB swings @ 70/53
30 double unders

Saturday 7/18/15
Teams of 2
KB
100 KB swings @ 53/35 – break them up any way you want. Partner must have KB off the ground for reps to count
100 goblet squats – same rules…
100 KB deadlifts
400m run/walk w/KB

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Wednesday 7/15/15
A)
Deadlifts
5 @ 75%
3 @ 85%
1+ @ 95%

B)
For time:
30 pistol squats
20 back squats @ 135/95
50 air squats

C)
20 muscle ups not for time

Thursday 7/16/15
A)
Clean complex
High hang, mid hang (just above knees), reset, full clean
*Work on technique for 15 mins. Make sure chest is up during hangs. If it looks and feels good increase weight. If not, keep it light.

B)
30 clean and jerks for time

C)
3 x 30 foot handstand walk

Body Burner
“Paul” – For time.
Five rounds of:
50 Double Unders
35 Knees to elbows
185/125 pound Overhead walk, 20 yards

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Monday 7/13/15
A)
(Week 3 Wendler Cycle)
Back Squats
5 @ 75%
3 @ 85%
1+ @ 95%

B)
5 rounds for time:
20 OH walking lunges @ 95/65
15 wall balls @20/14
10 toes to bar

Tuesday 7/14/15
A)
Snatch complex
High hang, mid hang (just above knees), reset, full snatch
*Work on technique for 15 mins. Make sure chest is up during hangs. If it looks and feels good increase weight. If not, keep it light.

B)
For time:
Run 1 mile
Rest 2 mins
25 ring dips
50 pushups
Rest 2 mins
Run 1 mile

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Friday 7/10/15
Warm up:
Run 800m
2 rope climbs
20m HS walk
A)
Press (Strict)
3 @ 80%
3 @ 85%
3+ @90%

B)
21-15-9
OHS @ 135/95
Pullups
Pushups

Saturday 7/11/15
Team WOD
(teams of 2)

2 rounds for time of:
50 synchronized ball facing burpees (must jump over ball as if it’s a bar)
Run 400m carrying wall ball 20/14
50 synchronized wall balls

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Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE