Monday 7/31/17
1.
10min of Skillwork- handstand walk progressions
2.
Amrap 24 of:
400m Run or Row
12 Single Arm DB/KB Overhead Walking Lunges 50/35
12 Single Arm DB/KB Push Press 50/35
12 Hang Power Cleans 115/75
Tuesday 8/1/17
1.
10min of Skillwork- Muscle-Ups
2.
3 Rounds for Time of:
15 Deadlifts 275/185
18 Ring Dips
21 Box Jump Overs 24/20
*rest 1 minute between rounds
Wednesday 8/2/17
1.
7 min of Skillwork – double-unders
EMOM x 7- complete # of du’s that you can hold for each minute
*If you are confident in your du’s, practice triple unders
2.
For Time:
35 Front Squats 185/135
1K Row
Thursday 8/3/17
1.
For Time:
-Accumulate 90 sec in tall plank on Rings + 45 Box Step-Ups + 30 Wall Ball Shots + 15 Box Around the Worlds
-Accumulate 60 sec in tall plank on Rings + 30 Box Step-Ups + 20 Wall Ball Shots + 10 Box Around the Worlds
-Accumulate 30 sec in tall plank on Rings + 15 Box Step-Ups + 10 Wall Ball Shots + 5 Box Around the Worlds
Rx = 44/26 KB’s or 45/25 DB’s
Friday 8/4/16
1.
Power Snatch, Heavy Single in 15min
2.
EMOM x 10
10 Bar Facing Burpees
1 Power Snatch
Saturday 8/5/17
Teams of 2
For Time:
300 Double-Unders
then,
10 Rounds of:
15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
then,
300 Double-Unders
Sunday 8/6/17
1.
Teams of 2
25 min AMRAP
50 MB Sit-Ups
40 Thrusters 95/65
30 Hip Extensions
20 Leg Throws
10 High Five Push-Ups