July 1 – July 7, 2019

Monday July 1, 2019

  1. 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 [email protected] (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.