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Tuesday, July 18

tm2

Part A. Deadlift (15m CAP) 5x5 *work to a heavy 5RM *PI Sub: KB Deadlift WOD: 14m AMRAP 10 Deadlift (225/155) 15 Wall Balls (30/20 @ 10ft) 45 DU (10 attempts, 80 singles) *PI Subs: KB Deadlift, Single Unders

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Tuesday, June 27

tm2

Part A. Push Press Party: 0:00-3:00: 4 @ 80% 3:00-6:00: 3 @ 85% 6:00-9:00: 2 @ 90% 9:00-12:00: 1 @ 95% **PI Sub: DB Push Press Party WOD: 14m AMRAP 400m Run 7 Squat Cleans (165/115) 21 Burpees **PI Subs: 400m Run/MB Squat Clean/Burpees (or half burpees if need be)

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Wednesday, August 9th

tm2

Part A. 10m EMOM Odd: 100ft DB OH Walk *switch arms at 50 ft. Evens: 30s Headstand (if don't have headstand may sub HS Hold) WOD: Triple G Chipper (20m CAP) 100 Pull-Ups 80 GHD Sit-Ups 60 Pistols 40 Cal Row 20 Single Arm DB Push Press (100/70)

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Monday, July 3

tm2

Part A. Thruster Wave (16m CAP) **FROM RACK 2 Rounds: 5 @ 75% 3 @ 85% 2 @ 90% 1 @ 95% *PI Sub: DB Thrusters WOD: 10m AMRAP 20 PVC Pipe Lateral Jump Overs (24/20") 15 Pull-Ups 10 Hang Squat Cleans (135/95) PI Subs: Box Step Overs, Ring Rows, MB or DB Squat Cleans

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Thursday, August 10th

tm2

Part A. Snatch Complex (14 min) 8x1 1 rep=1 hang power snatch + 1 hang squat snatch + 1 full squat snatch *work up to a heavy weight for the complex. WOD: 3 Rounds: 10 Hang Cleans (185/125) 6 Bar MU (sub banded/box/2:1 C2B/1:1 Pull-Up+Dip) 10 S2OH (185/125)

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Thursday, June 29

tm2

Part A. 12m EMOM: Odds: 45s Plank Evens: 10 Weighted Push-Ups WOD: 13m Clock: 6m AMRAP 12 Wall Balls (30/20 @ 10ft) 12 Alt DB Snatch (70/50) 3m Rest 4m AMRAP 8 Wall Balls (30/20 @ 10ft) 8 Alt DB Snatch (70/50) *PI Subs: May perform mvmnts as written.

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Monday, June 26

tm2

Monday: Part A. Back Squats: 2 Rounds: (16m CAP) 7 @ 65% 5 @ 70% 3 @ 75% 2 @ 80% WOD: 10m AMRAP 12 Power Snatch (95/65) 4 MU (sub BMU, 2:1 C2B, 1:1 Pull-Up+Dip) 100m Run **Project Ignite Subs: DB Snatch/Ring Row+Bench Dip/100m Run

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Friday, June 16

tm2

Part A. Thruster Party: 0:00-3:00: 5 @ 70% 3:00-6:00: 4 @ 75% 6:00-9:00: 3 @ 80% 9:00-12:00: 2 @ 85% WOD: "Running Fran" 12m CAP 400m Run 21 Pull-Ups 21 Thrusters (95/65) 400m Run 15 Pull-Ups 15 Thrusters (95/65) 400m Run 9 Pull-Ups 9 Thrusters (95/65)

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Friday, June 30

tm2

WOD: 32m Clock: 8m EMOM Odds: 6 Stone to Shoulder (130/95) Evens: 48 DU (sub 6 attempts & 90 singles) 4m REST 8m AMRAP Max Cal Row/Assault Bike 4m REST 8m EMOM Odds: 16 KBS (70/53) Evens: 10 C2B **PI Subs: MB or D-Ball to Shoulder/Single Unders/Russian KBS/Ring Rows

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