072016

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STAMINA

4 x 30 calorie row
1 min rest after each row

WOD

100 Overhead Squats 95/65

071816

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STRENGTH

EMOM x 12
First 4 minutes – Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 minutes – Hang Squat Snatch
Final 4 minutes – Squat Snatch

Back Squat 3×10 @ 60%

WOD

EMOM x 12
ODD – 50 Double Unders
EVEN – 5 Hand Stand Push Ups

071716

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HAMMER

[RFT] – 5 Rounds For Time of:

–  5 Power Cleans  @ 135 lbs / 95 lbs  ( M / W )
–  10 Front Squats  @ 135 lbs / 95 lbs
–  5 Jerks  @ 135 lbs / 95 lbs
–  20 Pull-Ups

Rest 90 seconds between each round.

Score is total time minus 6 minutes (the four 90 second rest periods).

071616

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STRENGTH

Overhead Squats 10×3 @ 85%

WOD

2 person Teams

20 min AMRAP

20 Cal Row
200 meter run
20 KB Swings 53/35

Partner 1 goes through then partner 2 follows

Dallas 5

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Dallas 5

Buy In – 50 Burpees

5 Rounds For Time
10 Deadlifts 275/185
10 Hand Stand Push Ups
10 Bar Muscle Ups
10 Box Jumps 30/24
10 Toes to Bar

Cash Out – 50 Burpees

Officer Brent Thompson
Officer Patrick Zamaripa
Officer Lorne Ahrens
Officer Michael Smith
Officer Michael Krol

071416

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STRENGTH/STAMINA

Back Squat 3×8 @70%

EMOM X 8
ODD – 60 double unders
EVEN – 5 Hand Stand Push Ups

WOD

5 Rounds For Time

5 Clusters 135/95
10 Chest To Bar Pull Ups

071316

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STRENGTH

Push Press

4×2 @ 80%

WOD

10 Rounds

Every 2 minutes

6 Power Snatches 135/95
12 Box Jumps 24/20

071216

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STRENGTH

Deadlifts

10-8-6-4-2 (50-60-70-80-90 %)

Add weight per lift

WOD

4 Rounds For Time

12 Deadlifts 205/145
12 Burpees
12 Kettle Bell Swings 53/35
12 Wall Balls 20/14

071116

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STRENGTH

EMOM x 10

ODD – 10 bench press 135/95
EVEN – 10 Ring Dips

WOD

[AMRAP] – As Many REPS As Possible in 7 minutes:

– Burpees

For the rep to count, the athlete must touch an object with BOTH hands that is 6 inches above the tips of their fingertips as measured from their maximum vertical reach while standing erect.  If, while jumping, the athlete touches the object with only ONE hand or neither hand, the athlete must jump again from the standing positions (does not need to drop back to the floor) until he or she successfully contacts the object with both hands on a single jump.