Rabbits, please help us stay safe and park in designated parking areas only. Do Not Park in Drive way leading up to the gym. Thank You!
Monday 7/17/17
1.A. Bench Press 7-7-7-7-7
1.B. Inverted Barbell Row 10-10-10-10-10
2.
Tabata:
Calorie Row
Push Press 75/55
Tuesday 7/18/17
1.
-Amrap 4 of:
5 Hang Power Snatch 115/80
7 Chest-to-Bar Pull-Up
rest 3 minutes
-Amrap 4 of:
5 Front Squat 135/95
7 Toes-to-Bar
rest 3 minutes
-Amrap 4 of:
5 Deadlift 225/155
7 Handstand Push-Up
rest 3 minutes
then,
2.
For Time:
1 Mile Run or 2k Row
Wednesday 7/19/17
1.
Back Squat
3 x 70%
3 x 80%
Max Reps at 90%
2.
Amrap 10 of:
20 Walking Lunges
15 Sit-Ups
10 Burpees
Thursday 7/20/17
1.
For Time:
800m Run or 1k Row + 50 RKBS 70/53, rest 1 minute
600m Run or 750m Row + 40 RKBS, rest 1 minute
400m Run or 500m Row + 30 RKBS, rest 1 minute
200m Run or 250m Row + 20 RKBS
Friday 7/21/17
1.
Clean & Jerk, 3 rep Max
2.
Amrap 9 of:
2 Hang Clean + 2 Jerks + 2 Clean & Jerks @85% of part 1
Saturday 7/22/17
1.
Teams of 2
-Amrap 2 of:
Partner 1- Calorie Row
Partner 2- Rope Climbs
*Switch, then rest 1 minute
-Amrap 3 of:
Partner 1- Calorie Row
Partner 2- Burpee Box Jump Overs
*Switch, then rest 1 minute
-Amrap 4 of:
Partner 1- Calorie Row
Partner 2- Hang Power Snatch 95/65
*Switch
Sunday 7/23/17
1.
For Time:
100 Double-Unders + 50 ft Handstand Walk + 50 DB Step-Ups
75 Double-Unders + 40 ft Handstand Walk + 40 DB Step-Ups
50 Double-Unders + 30 ft Handstand Walk + 30 DB Step-Ups
25 Double-Unders + 20 ft Handstand Walk + 20 DB Step-Ups
Rx = single DB 50/35
11AM Comp Class
4 x 8 Pendlay Rows (increasing weight each set)
4 x AMRAP Unbroken DB Bench Press 50/35lbs
then,
“Bearly a Mile”
25min AMRAP
50m Bear Crawl
7 Bear Complexes 95/65lbs
then,
Partner “Annie+”
55-45-35-25-15-5
DU
TTB