Friday, July 25th

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Laura repping out those Deadlifts!

Workout Of the Day:

A) Bench Press

5-5-3-3-2-2 (2 rep max)

B) 5 RFT

10 thrusters (95/65)

10 Bar hop Burpees

——-STRENGTH WOD——–

- Power Snatch – 70%x2, 75%x2, 80%x1x2, 85%x1x2
- Power Clean + Power Jerk – 75%x2(1+1) x 2, 80%x2(1+1)x2
- Snatch Push Press + Overhead Squat – 70%x3+1, 75%x3+1, 80%x3+1, 85%x3+1×2

Wednesday, July 23rd

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Shannon getting strong after a long vacation!

Workout of The Day:

A) 10 min Mobility

B) Snatch

2-2-2-2-2

C) “The Ryan”

25 min time cap

5 Rounds:

7 Muscle ups

21 Burpees

———STRENGTH WOD———

- Clean & Jerk – 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1×3
- Clean Pull – 100% (of cln) x 3 x 2, 105% x 2 x 2
- Front Squat – 70%x2, 75%x2, 80%x2, 85%x2x3
- 100 banded good mornings

Tuesday, July 22nd

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“If your dreams do not scare you, they are not big enough.”

- Ellen Sirleaf

Workout of The Day:

A) C&J 
5-3-2-2-1

B) 20 min AMRAP
3 C&J (135/95)
3 TTB
6 C&J
6 TTB
9 C&J
9 TTB 
…. as far as you can go 

——–STRENGTH WOD———

-Power Snatch – 70%x3, 75%x3, 80%x2x2, 85%x2x2
-Power Clean + Power Jerk – 75%x1+1 x 3, 80%x1+1×2
-Overhead Squat – 80% x 2 x 2, 85% x 2 x 3

Monday, July 21st

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Throwing it back! Check out Kenny’s baby face!

Workout of The Day:

A) Snatch Balance
5-3-2-2-2

B) Pryamid Double Helen
30 min Cap*
1200m Run
63 KBS (55/35)
36 Pull ups
800m Run
42 KBS
24 Pull ups
400m Run
21 KBS
12 Pull ups

———STRENGTH WOD———–

-Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3
-Snatch Pull – 100% (of sn) x 3 x 2, 105% x 3 x 2
-Back Squat – 70%x3, 75%x3, 80% x 3 x 3
-Push Press – 70%x5, 75%x5, 80%x3, 85% x 3 x 2
-Take up the weight in the last sets if you’re feeling good. Don’t push to max.

Thursday, July 17th

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The winners of Coach Kyle’s Birthday extra credit work are AIDA, and MANU! Congratulations on your pair of FREE OC Fair Tickets!

Workout of The Day:

A) Bench Press

1-1-1-1-1-1

B) 20 min AMRAP

21 Barbell Turkish Get Ups (45/35)

400m ROW

———STRENGTH WOD———-

*REST DAY

Wednesday, July 16th

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Butts up!?

Workout of The Day:

A) 10 min Mobility

B) “Fight Gone Bad” – (OCCF style)

- 5 rounds – 1 minute on each movement – 1 min rest between rounds

Russian KBS – (red/blue) (reps)

Power Clean – (75/55) (reps)

Box Jump – (20″) (reps)

Push Press – (75/55) (reps)

Row (cals)

*** Score is total reps and calories combined

——-STRENGTH WOD——–

- Clean & Jerk – 60% 3+1, 65% 3+1, 70% 3+1, 75% 2+1 x 4

- Clean Pull – 100% (of cln) 3×4

- Front Squat – 70% x2, 75% x2, 80% 2×3

100 Banded Good Mornings

 

Tuesday, July 15th

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Coach Kyle loves STRENGTH WOD saturdays!

Workout of The Day:

A) Deadlift

1-1-1-1-1-1

B) 4RFT

12 HR Deadlift (165/125)

20 HR Push Ups

28 Wall Balls (20/14)

——-STRENGTH WOD——–

- Power Snatch – 70% x3, 75% x3, 80% 2×4

- Power Clean + Jerk – 75%x1+1 x5

- Overhead Squat – 80% 2×5 4 sets; no rest

 

Monday, July 14th

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Coach Marly is ready for Nationals!

Workout of The Day:

A) Snatch Complex (work up to a heavy complex)

1 Snatch + 1 OHS + 1 Hang Snatch + 1 OHS

B) 20 Min AMRAP

400m run

Max Rep ring rows with feet elevated

* Score is total ring rows performed

—– STRENGTH WOD——–

- Snatch – 60% x3, 65% x3, 70% x2, 75% 2×4

- Snatch Pull – 100% (of sn) 3×4

- Back Squat – 70% x3, 75% 3×4

- Push Press – 70% x5, 75% x5, 80% 3×3

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