Warmup:  5 min Jump Rope

Strength:  Back Squat 3x5

WOD:   4 Rounds for Time of:

                20 Wall Ball @ 20/16 lbs
                200m Run

Tabata:  Double Unders

Thursday:  Rest Day

Wednesday:

Warmup:  5 min Jump Rope

Strength:  Snatch Balance 5x3

WOD:     AMRAP in 10min of:

                          5 Hang Power Clean @ 95/65 lbs
                          5 Push Press @ 95/65 lbs
                          5 Back Squat @ 95/65 lbs

Tabata:  Wall Ball @ 20/16 lbs

Tuesday:

Warmup:  5 min Jump Rope

Strength:  5x5 Deadlift

WOD:   21-15-9 Reps for Time of:

                 Box Jump 24/20"
                 Burpees

Tabata:  Hang Power Clean @ 95/65 lbs

Warmup:  Jump Rope 5 min

Strength:  Hang Power Clean 5x2

WOD:  5 Rounds for Time of:

                   50 Double Unders
                   10 Deadlift @ 225/155 lbs

Tabata:  Pushups

Is Your Nutrition in Line?

Rest Day

Take a look at these three sites and let them (not me) convince you to tighten up your diet if you haven't done so already:

http://www.marksdailyapple.com/

http://www.whole9life.com/

http://robbwolf.com/

Warmup:  5 min Jump Rope

Strength:  3 Min Challenge of Push Press @ 135/95 lbs

WOD:   10 Minute AMRAP of:

                     200m Run
                       10 Ring Dips
                       10 Front Squats @ 95/65 lbs

Tabata:  Sumo Deadlift High Pulls @ 75/55 lbs

Warmup:  5 min Jump Rope

Strength:  Overhead Squat Max Reps of 95/65 lbs in 3 Minutes

WOD:   4 Rounds for Time of:

                    10 Pullups
                      5 Power Clean @ 135/95 lbs
                      5 Handstand Pushups

Tabata:  Air Squats

Wednesday: Rest Day

Thursday:

Warmup:  5 min Jump Rope

Strength:  3 min Deadlift Challenge @ 225/155 lbs (As many reps as possible in 3 min)

WOD:  21-15-9 Reps for Time of:

                   Ring Pushups
                   Full Squat Cleans @ 95/65 lbs

Tabata:  Ring Rows

Warmup:  5 min Jump Rope

Strength:  Press 3x5

WOD:   9 min AMRAP of:

                 9 Box Jump @ 24/20"
                 9 Knees to Elbow
                 9 Ground to Overhead @ 75/55 lbs

Tabata:  Situps

Warmup:  5 min Jump Rope

Strength:  Snatch 3-3-1-1-1

WOD:    4 Rounds for Time of:

                   400m Run
                   25 Burpees

Tabata:  Deadlift @ 135/95 lbs

Saturday: Rest

Sunday:

Warmup:  5 min Jump Rope

Strength:  Front Squat 3x6

WOD:  10-20-30-20-10 Reps for Time of:

                   Thruster @ 75/55 lbs
                   Pullups

Tabata:  Kettlebell Swing 24/16 kg

Warmup:  5 min Jump Rope

Strength:   Back Squat 3x5

WOD:    10 min AMRAP of:

                     10 Ground to Overhead @ 95/65 lbs
                     15 Deadlift @ 95/65 lbs

Tabata:  Pullups

Warmup:  5 min Jump Rope

Strength:   Bench Press 5x3

WOD:    30-30-30 Reps for Time of:

                       Pullups
                       Squats @ 75/45 lbs

Tabata:  Burpees

Warmup:  5 min Jump Rope

Strength:  Clean Pulls 5x3
                   ** Note: Goal of a clean pull is to practice full extension from calves to shoulder shrug, but with heavier weight than you can clean. Go heavy enough to where you are only able to pull the bar to the bottom of your rib cage. **

WOD:   4 Rounds for Time of:

                      5 Power Clean @ 135/95 lbs
                    10 Box Jump @ 24/20"
                    15 Wall Ball @ 20/14 lbs

Tabata:   Ring Pushups

10 Most Unforgettable Wimbledon Matches

Tuesday: Rest Day

What's your favorite Wimbledon match? Do you prefer the 'new' grass or do you like the super fast grass of old? This website has a great list to get you remembering:

10 Most Unforgettable Wimbledon Matches

Any match they missed? I think two they could have added would have been Lindsay Davenport beating Steffi Graf in the 1999 final, and Pete Sampras being upset by Richard Krajicek in the Quarters.

Warmup:  5 min Jump Rope

Strength:  Push Press 5x3

WOD:    8 min AMRAP of:

                         5 Pullup
                         5 Sumo Deadlift High Pull @ 95/65 lbs
                         5 Kettlebell Swing @ 24/16 kg

Tabata:  Pushup

Warmup:  Jump Rope 5 min

Strength:  Deadlift 5x2

WOD:    3 Rounds for Time of:

                     10 Thruster @ 115/85 lbs
                       5 Handstand Pushup
                     10 Pistol (5 per leg)

Tabata:  Double Unders

Warmup:  5 min Jump Rope

Strength:  Hang Power Snatch 5x2

WOD:     4 Rounds for time of:

                    10 Deadlift @ 225/155 lbs
                    200m Run

Tabata:  Ring Dip

Rest Day

Thursday:

Warmup:  5 min Jump Rope

Strength:  Full (Squat) Clean 4x3

WOD:   5 Rounds for Time of:

                200m Run
                  10 Sumo Deadlift High Pulls @ 95/65 lbs
                  20 Pushups

Tabata:  Box Jump @ 20"