July 1 – July 7, 2019
Monday July 1, 2019
- EMOM 10 Clean and Jerk between 80-90%
“Helen”
3 Rounds for time of:
400m Run
21 AKBS 53/35
12 Pull ups
Tuesday
1A. Overhead Squat up to a 3RM
1B. Glute Ham Raise 4 sets of 6-10
3 Rounds of:
AMRAP 4
10 Snatch Grip Deadlifts 95/65
10 Hang Power Snatches 95/65
10 Overhead Squats 95/65
Rest 1 Min.
Wednesday
1A. Push Press up to a 6RM
1B. GHD Halos 4 sets of 10
4 Rounds for time of:
Handstand Walk 50 ft
20 Box Jumps
30 Wall balls 20/14
Thursday
“Bert” with a partner
50 Burpees
Run 400m Loop Together
100 Push ups
Run 400m Loop Together
150 Walking Lunges
Run 400m Loop Together
200 Air Squats
Run 400m Loop Together
150 Walking Lunges
Run 400 Loop Together
100 Push ups
Run 400m Loop Together
50 Burpees
Friday
1A. Paused Deadlifts x5@8 (Pause barbell 1″ above floor for 1 count then complete the rep.)
1B. Arnold Press 4 sets of 10
3 Rounds of:
1 min Alternating Single Arm DB Clean and Jerk 50/35
1 min Pull ups
1 min Double Unders
1 Min Sit ups
1 Min Rest
Saturday
“Abbate”
Run 1 Mile
21 Clean and Jerks, 155/105
Run 800m
21 Clean and Jerks, 155/105
Run 1 Mile
Sunday
3 Rounds on each side (L/R):
KB Suitcase Carry to the Stop Sign and Back
20 Alternating Front Rack KB Lunges
10 Single Arm KB Push Presses
KB must stay on the same side for the full round.