July 2017

Bench Press = 7 – 5 – 4 – 4 – 3/4 E2:30MOM 15 minute AMRAP: -5 T2B -10 Barbell Push-ups -15 S2O 75/55 RX+ 95/65 MRX 65/45 -30 Doubles -30 Double Unders Rest 1 minute Exactly “Finisher” -Max Time Low plank Hold Click here to sign up for Catered Fit! Delivered daily to CFHSV! Once you sign up, you will receive […]

Bench Press 20-15-10-5-1 reps Build up 2min AMRAP: – 6 Hang Power Snatch 115/80 MRX 95/65 – 3 Over Bar Burpees Rest 2min 2min AMRAP: – 6 Power Cleans 115/80 MRX 95/65 – 6 Barbell Push-Ups MRX Push-ups Rest 2min For Time: -20 Over Bar Burpees -20 Hang Power Snatch -20 Barbell Push-ups MRX Push-ups -20 Power Cleans Core Development Training -1min Hollow

EMOM x 6min -ODD Min = 1 Hang Power Clean to 1 Power Clean -EVEN Min = Rest / Add Weight **Build up each set EMOM X 6min -ODD Min = 1 Power Clean -EVEN Min = Rest / Add Weight **Build up each set “POWER ELIZABETH” 21-15-9 Reps For Time Of: – Power Clean 135/95 MRX 95/65 – Ring

Front Squat = 7 – 5 – 4 – 4 – 3/4 E2:30MOM For Time: -100 Double Unders or 21 Calorie Row or 21 Calorie Bike Then 8-10-12 reps of: – Front Squats 115/75 RX+ 135/95 MRX 95/65 – Pull-ups RX+ C2B -100 Double Unders or 21 Calorie Row or 21 Calorie Bike (opposite of start) Then 12-10-8 reps of: – Shoulder To Overhead 115/75

7min to build up and work on Single Leg Deadlifts 6 Rounds For Time Of: -6 Right Leg Deadlifts 135/95 RX+ 155/105 MRX 95/65 -7 Bar Facing Burpees -6 Left Leg Deadlifts -7 T2B -14/12 calorie Row or 14/12 calorie Bike Rest 2 minutes Exactly “Finisher” For Time and Minimal Breaks/Rest: -400m Farmers Carry KBs 24/16kg RX+732/24kg MRX 20/12kg **Catch every time

EMOM Build Up/Primer *Bar starts on floor for all lifts, these lifts are to be linked without setting down the bar* -Min 1 = 3 Strict Press to 3 OHS -Min 2 = 4 Push Press to 4 Front Squats -Min 3 = 5 Push Jerk to 5 Back Squats -Min 5&6 = REST 2min Add/Adjust

Team WOD #1 (In Teams of 2-3) 15 min AMRAP: -15 KBS 24/16kg RX+ 32.24kg Partner A -15 KBS Partner B -90ft Bear Crawl RX+ 30′ Handstand Walk Partner A -90ft Bear Crawl RX+ 30′ Handstand Walk Partner B -15 Partner Passing WallBall Sit-Ups Rest 3 Minutes Team WOD #2 (In Teams of 2-3) For Time: -400m Run Partner A -400m

Sumo-Deadlift = 7 – 5 – 4 – 4 – 3/4 E2:30MOM Sprint Sets For Time: -20 Bodyweight Sumo-Deadlift -15 Box Jump Over 24/20″ MRX 20/18″ -15 Calorie Row** Rest 3 minutes -20 Bodyweight Deadlift (regular) -15 Burpee Box Jumps 24/20″ MRX 20/18″ -15 Calorie Row** Rest 2 minutes -15 Bodyweight Sumo-Deadlift -15 Box Jump Over -15 Calorie Row** Rest 1 minute -10 Bodyweight

In 15 minutes, build up to a 1RM Bear Complex 1 Rep = 1 Power Clean TO 1 Front Squat (or 1 Squat Clean) TO 1 Push Press/Jerk (or 1 Thruster out of Squat) TO 1 Back Squat TO 1 Back Rack Push Press/Jerk (or 1 Thruster out of Back Squat) 15 Minute Ascending AMRAP Of: 1 Bear

“ZEMBIEC” 5 Rounds For Time Of: -11 Back Squats, 185/125lbs (from floor) MRX 135/95 -7 Strict Burpee Pull-ups -400m Run U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad,