July 23 – 29, 2018
Monday July 23, 2018
Power Clean + Split Jerk
4 @ 9
4 @ 9 (load drop)
4 @ 9 (load drop)
then,
Power Snatch
2 @ 9
2 @ 9 (load drop)
2 @ 9 (load drop)
then,
Hanging with “DT”
For time:
Round 1: 12 DeadLift, 9 Hang Squat Cleans, 6 Push Jerk, 12 Burpee Over Bar
Round 2: 12 DeadLift, 9 Hang Squat Cleans, 6 Push Jerk, 9 Burpee Over Bar
Round 3: 12 DeadLift, 9 Hang Squat Cleans, 6 Push Jerk, 6 Burpee Over Bar
Time Cap: 10 minutes
Men: 135lbs
Women: 95lbs
Tuesday
5 Supersets
Back Squat & 60 sec plank
5 @ 9
5 @ 9 (load drop)
5 @ 9 (load drop)
*Perform the 60 sec plank after your warm up sets as well as your working set to ensure that you complete 5 total minutes in the plank.
then,
7min Partner AMRAP rest 2min x 3
25 DUs
20 WBs
15 R. KBS
10 Alt KB Snatch
*Lowest round is your score.
Wednesday
3 Supersets
Bench Press DB Curls
5 @ 9 12 – 15 reps
5 @ 9 AMRAP 12 – 15 reps
5 @ 9 AMRAP 12 – 15 reps
then,
5min AMRAP
2 – 4 – 6 – 8…
BB Thuster
CTB Pull ups
– 5 min Rest –
5min AMRAP
2 – 4 – 6 – 8…
Clean and Jerk
TTB
Men: 115lbs
Women: 80lbs
*Score is total reps
Thursday
For quality:
2 x 200m Run
4 x 400m Run
*Check the pacing sheet for your target times!
Friday
Push Press + Push Jerk + Split Jerk
1 @ 9
1 @ 9 (load drop)
1 @ 9 (load drop)
then,
25min AMRAP
20 Walking Lunges
20/15 Cal Row
20 Burpees
Saturday
Sunday
24min EMOM
Min 1: Goblet Squat 53/35lbs
Min 2: Burpees
Min 3: Cals on the rower
Min 4: Lunges w/KB 53/35lbs
Min 5: Cals on the bike
Min 6: Rest