(479) 644-8108

Tuesday Aug 1

Strength Straining

Back Squats
3-3-3
Shoulder Press
2-2-2

Gymnastics: Max effort push ups in 60 seconds

Conditioning
21-15-9
Alt Dumbbell Snatch
TTB

Sunday July 30

WOD

Strength/BB
Establish heavy as possible
Bear Complex style
1 Deadlift + 1 Hang Squat Clean + 1 S2OH +  1 Back Squat +1 S2OH

Conditioning 
AMRAPx8
3 Wallballs
3 Burpees
6 WallBalls
6 Burpees
9 Wallballs
9 Burpees
etc until time expires

Saturday July 29th

WOD

AMRAPx20

2 MU R/B **No MU 3:1 = 6 C2B Pull Up
4 Power Snatch 135/95
8 GS Box Jumps

FX
4 C2B Banded/Jumping
4 Power Snatch Cale load as needed
8 GS Box Jumps

Friday July 28th

WOD
Strength/BB 
OHS

5-4-3-1-1-1

Gymnastics
Ring dips – 15 dips between OHS sets (static/dyamic)

Conditioning
10-9-8-7-6-5-4-3-2-1
HSPU
*100m sprint between each set

or
10-9-8….
HSPU
25 II's **competitor II'd UB)

Finising with II's or RUN

FX

OH Lunge or OHS deep as possible with good form

10 Dips Box/Banded

Conditioing
10-9-8-7….
DB/BB S2OH/Pike Abmat etc
100m Sprint or 25 II's

Thursday July 27

Rest Day / Active Recovery

Open gym 11:00 – 1:00 

5:30 to 7:00 North location
5:00 to 6:30 South location

Monday July 24th

WOD 

BB/Strength
Squat Clean 

3 @70% +/-   tnGo
2 @80% +/- tnGo
1-1-1   Heavy as possible 

Gymnasty

3 rnd for reps
1:00 max reps strict pull ups 
1:00 rest repeat x3

Conditioning 

Free Style Fran 
For time complete 45 reps. Partition anyway 
Thrusters 95/65
Pull Ups

12:00 time cap