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Wednesday, July 19

tm2

Part A. Clean Complex: 10x1 1 rep = 2 Power Cleans + 1 Squat Clean + 1 Split Jerk *work to a heavy complex *PI Sub: Work complex with dumbbells but do push press instead of split jerk. WOD: 12m AMRAP 8 Burpee Box Jumps (24/20") 12 Power Snatch (115/75) *PI Subs: Burpee Box Step Ups, DB Snatch

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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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Friday, May 19

tm2

Part A. 3 Rounds (at a walking pace): 5 Strict C2B Pull-Ups (add weight if needed) 7 Strict Ring Dips (3s negative) 7 Ring Push-Ups (3s negative) *work on staying hollow on all movements. WOD: 3 Rounds for time: 40 Hand Release Push-Ups 10 Bar MU (sub banded/box/2:1 C2B/1:1 PU+Dip) 10 OHS (155/105)

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Thursday, May 25

tm2

Part A. Technique work: Spend 15 min working on Butterfly/Kipping Pull-Up drills and technique. If you have both, work efficiency: tightening kip, staying hollow, put a towel between your feet to keep tension in the legs. WOD: (Regional Event 3) For time: 100ft DB OH Walking Lunge (70/50) 100 DU (sub 20 attempts & 160 singles) 50 Wall Balls (30/20 @ 10 ft) 10 Rope Climbs (15') 50 Wall Balls 100 DU 100ft DB OH Walking Lunge

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