ULY 18TH - JULY 22
CONGRATS TO COACH JIM AND HIS WIFE FLAVIA ON THE BEACH BAPTISM YESTERDAY AT FT LAUDERDALE BEACH
CELEBRATION FROM POTENTIAL CHURCH, COOPER CITY
MONDAY JULY 18TH HAPPY BURPEES TO STEFANIE :)
MONDAY
WARMUP
CLASSIC 3 RDS
5 PULL UPS
10 AIR SQUATS
10 Ring Push-ups
15 STRICT PUSH
UPS
SWOD
CLEAN - E2MOM
8X 55%
6X60%
4X70%
2X75%
1X85%
1X95%
WOD
- FOR TIME
400 MTR RUN
20 POWER
CLEAN 125/105
20 RING DIP
10 POWER CLEAN
10 RING DIP
5 POWER CLEAN
5 RING DIP
400 MTR RUN
TUESDAY
WARM
UP - 3 RDS
400 MTR RUN
5 INCH WORMS
50 MT CLUMBERS
50 JUMPING
JACKS
SWOD
Every two minutes, for
10 minutes (5 sets):
Hang Power Snatch
1x3x80%
Hang Power Snatch
1x3x80%
WOD
- 3 RDS
MIN1 - 10 PULL UP / BURPEES
MIN 2 - 15
DEADLIFTS 185/135
MIN 3 - 25
DOUBLE UNDERS (100 SINGLES)
MIN 4 – REST
WEDNESDAY
WARM
UP - 3RDS
ROW 250 MTRS
RUN 200 MTRS
30 HOLLOW ROCK
30 SUPERMAN
SWOD
Every two minutes, for
10 minutes (5 sets):
Pause Front Squat
1x4xM.E.
Pause Front Squat
1x4xM.E.
Pause for one second in
the bottom of the squat. Use about 5% more weight than last week
WOD
- 7 RDS
5 MUSCLE UPS
10 FRONT
SQUAT 135/105
10 HRPU
5 T2B
BUY OUT 800 MTR
RUN
THURSDAY
WARM
UP GWOD) - 5 RDS
50 MTR
BROAD JUMP
15 HSPU
20 LUNGE WALK
(STRETCH - HANDS OH/STRETCH BACK)
30 JUMP LUNGES
3 PLANKS - HOLD
30 SECONDS
3 ROPE CLIMBS
SWOD
PUSH PRESS - 90 SECONDS
5X5 @ 85%
WOD
- 5 RDS
2 MINUTE -
CALORIE ROW
1 MIN AMRAP -
T2B
FRIDAY
WARM
UP - 3RDS
ROW 500 MTRS 1X
10 BURPEES
10 PLANK TUCK
10 SIT UPS
DEADLIFT- E2MOM
6 @ 70%
4 @ 80%
2 @ 90%
1 @ 95%
2 @ 90%
4 @ 85%
6 @ 75%
WOD
800 MTR RUN
3
SNATCHES 65/45
6 BOX
JUMP 24/20
9
KBSA 45/25
400 MTR RUN
3
SNATCHES 95/65
6 BOX
JUMP 24/20
9
KBSA
55/35
200 MTR RUN
3
SNATCHES 125/95
6 BOX
JUMP 24/20
9
KBSA
70/45
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