Summer Schedule

Now that we're down to a small crew, we are scaling back on the programming for the next two months. Timings and everything will remain the same -- we will just be focussing on lifts and endurance running. Keep training hard, email me if you need some direction, and see you back for regular WOD-ing in September.

Even Camille's in summer-mode.

1. Skin the cat!

2. For time:
 -80 DU
-30 burpees
-20 situps
-10 broad jumps
-60 DU
-30 burpees
-10 broad jumps
-40 DU
-30 burpees
-20 situps
-10 broad jumps

1. BS: 1×6 @ 70%, 1×6 @ 80%, 1×3 @ 90%, 1×2 @ 95%

2. HSPU: 3x max reps
**sub is DB strict press, heavy

3. FS: 1×5 @ 65%, 1×4 @ 75%, 2×4 @ 80%

4.  Man-makers....

1. Snatch: 3x3 @50%, then build quickly to a heavy single

2. Snatch pull 3-3-3-3-3
**the focus should be on speed; increase load on each set, maintain good technique

3. 2 Rds: In 6 mins, run 400m, then AMRAP
-5 hand release push ups
-10 KBSnatch (5 per hand, any sequence)
-15 BJ
-----then rest 1 min, and repeat

1. Hang pwr clean -- 5-5-5-5-5
**choose a load for speed and technique

2. 2 Rds:
-50 BJ
-50 Push ups
-50 KBS

The Bear

The Bear Complex:

One complex is 7 rounds of:
-1 pwr clean
-1 FS
-1 PP
-1BS
-1PP

The workout is to complete 5 total complexes, with rest as needed between each complex.

Notes:
- Start with a lighter weight, and then increase for each complex
- The bar is touch and go when starting the pwr clean each round
- Movements may bleed into each other: do a squat clean into a thruster into a back squat and into a back thruster; you can deadlift off the floor and do a hang power clean, etc
- Resting is permitted at any point, while holding the bar...

This is going to be tough:

Five rounds for time of:
21 TGU
400m Run

1. Back squat
1×8 @ 65%, 1×6 @ 75%, 1×4 @ 85%, 1×4 @ 90%

2. Strict weighted pull ups: 5-5-5

3. Front squat:
1×5 @ 70%, 1×4 @ 80%, 1×3 @ 85%, 1×3 @ 90%

4. Death by burpees....

1. Back squat:
1×8 @ 65%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80%

2. Unbroken ring rows: 3xMax reps
**Ring rows should be performed as horizontally as possible. Rep begins from dead hang and ends when the ring touches your armpit. If these are too easy/you get too many reps, elevate feet on box.

 
3. AMRAP in 12 mins
-1 Turkish get up
-4 Overhead Squats (115/75)
-7 KB snatch
-10 Hand Release Pushups

“Eva” -- 5 rounds, for time:
-Run 800 meters (4 laps)
-30 KB swing
-30 pullups

1. Back Squat:
1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85%

2. Weighted push up: 3×5
**Reps should be fast.


3. Front Squat:
1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, 1×5 @ 85%
 
4. 50 double unders, then: 5 rounds of:
Row 250m
25 KBS

**we'll take turns using the rower, and/or sub 1 sprinted lap

1. Muscle Snatch: 3×5



2. Hang Power Snatch: 3×3

3. Snatch: 3×1

**Your choice of weights for the above should be based on a set you can do with speed and good form.

4. “Grace” -- 30 reps, for time:
Clean and Jerk (135/95)