Programming Week of: July 16th - 20th

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Programming Week of July 16-20


Monday, July 16th 2018

Warm Up: 3 Rounds Of

20 Jumping Jacks

10 Dolphin Push-ups

20 Flutter Kicks

10 Superman


Strength: 16 Min EMOM
Every 1 min for 16 mins, alternate between:

3 Strict Handstand Push-ups

3 Sumo Deadlifts - pick load


WOD: 3 Rounds, 1 Min At Each Station for Max Reps of:

Snatch 95/65
SDLHP 95/65
Ring Dips
1 Min Rest


Tuesday, July 17th 2018

Warm Up: 2-3 Rounds of
Shuttle Run
10 Samson Lunge (PVC)
10 Bench Dips


Wrist & Shoulder Mobility


Strength: Front Squat

10 @ 50% 10 @50% 3 @ 80% 3 @ 80% 10 @ 60% 10 @ 60%


WOD: Complete as many rounds as possible in 10 mins of:

Max Rep Pull-ups

Medicine Ball Run, 20/14 lbs, 100 m

Perform max reps pull ups. Once you come off the bar do a 100m Med Ball run. Score is total pull ups


Wednesday, July 18th 2018

Warm Up: Tabata Style 30-sec On 10-sec Rest x 3
Pistol Prep (Step up on box)
Plank Balance

Strength: Turkish Get Ups 3-3-3-3-3
Air Bike Cal 10-10-10-10-10


WOD: “Karen’s Revenge”

For time:

150 Wall Balls, 20/14 lbs
15-Min Cap

Do 1 Burpee every time you stop your wallballs. Accumulate the burpees every time where you do 1 burpee the first time you stop, 2 the second, 3 the third, etc.


Thursday, July 19th 2018

Warm Up:
1 min Jump Rope
10 Jumping Pull ups
10 Jumping Squats
5 down dog/up dog
2-3 rounds

Strength: Push Jerk: 1 Rep Max

WOD: For time:

15 Clean & Jerks, 135/95 lbs


15 Clean & Jerks, 135/95 lbs


Friday, July 20th 2018

Warm Up: Line Drills

Strength/Skill: Rope Climbs

WOD: 5 rounds for time of:

3 Rope Climbs, 15 ft

10 Toes To Bars

21 Overhead Walking Lunge With Plates, 45 lbs

Run, 400 m


U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.


She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.


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