Day#31 Wednesday

Warm up

2 minutes jump rope

Wall climbs

3 toes to rings + inversion

OHS barbell

Skill

HSPU & OHS

WOD

Three rounds of:

600m run

5 HSPU

10 OHS

Day#30 Tuesday

Tuesday

Warm up & Skill

Rope climbs & log presses

Partner WOD

12 minute AMRAP

2 rope climbs

4 log presses

Day#29 Monday

Warm up

400m run

Dips

Pull ups

GHD sit ups

GHD back ext

OHS with barbell

Skill

Floss hamstring

WOD

Prowler relay (teams of 4)

10 minute AMRAP

20m sprints

July Highlights

Day#27 Saturday

Warm up
KB around the world
KB Russian swing
KB hand release
KB double tap
American swing


Skill
KB clean & press/ KB snatch


Partner WOD
Complete the following together (15 minute time cap)
60 Russian swings
30 clean & press
60 American swings
30 snatches
30 KB tosses

Day#26 Friday

Warm up & Skill

Inversion to skin the cat to lower

Hand walk

Super rocks

Negative pull ups

WOD

Part #1

3 rounds of:

Max effort L-sit

Part#2

10 rounds of Tabata parallette push ups

Day#25 Thursday

Warm up

Toy soldiers

Inch worm

Inversion to lower

Skill

Deadlift

WOD

For time:

Deadlift 21-15-9

200m sprints

Day#24 Wednesday

Warm up

Broad jumps

Wall climbs

GHD back ext

Skill

Push jerk

WOD

15 minute AMRAP

3 push jerk

200m run

10 strict ring dips to true support

Day #23 Tuesday

Warm up

Dips

GHD sit ups

GHD back ext

OHS (Barbell)

Negative HSPU

Skill

Double unders & body positioning for pull ups

WOD

5 rounds of:

Max effort double unders & pull ups       

Day #22 Monday

Warm up & Skill

Speed squats

WOD

Speed squats
3-3-3-3-3-3-3-3-3-3-3-3