July 15 – July 21, 2019

Monday July 15, 2019

1A. Squat Clean 3 Reps between 70-80% on the minute for 10 minutes.

5 Rounds for Time of:

10 Deadlifts 225/185

10 Lateral Burpees over the bar

50 Double Unders

Tuesday

1A. Back Squat 8RM with min of 3 working sets.

1B. Twist Deadlift 4 sets of 10 per side.

3 Rounds of:

AMRAP 4

10 Push ups

15 Toes-to-bar

20 Lunges

Rest 2 minutes.

Wednesday

1A. Push Jerk 3RM with at least 4 working sets.

1B. GHD Halos or Sit ups for 4 sets of 10-15.

AMRAP 16

5 Handstand Push ups

10 C2B Pull ups

15 Wall balls 20/14

Thursday

1A. Squat Snatch + Power Snatch up to a heavy set. 5 working set minimum.

1B. Strict Pull ups for 5 sets of max reps.

For time:

Run 1 mile

30 Burpees

50 Thrusters 45/35

Friday

1A. Sumo Deadlift [email protected] (2 RIR)

1B. DB Bench 4 sets of 10

3 Rounds of:

1 Min Calorie Row

1 Min RKBS 71/53

1 Min Box Jumps 24/20

1 Min Knees to Elbows

1 Min Rest.

Saturday

5 Rounds for Time with a Partner of:

Run 400m Loop Together

40 Alternating Wall balls 20/14

60 Alternating Med ball Sit ups 20/14

Partners will pass the med ball every rep on both the wall balls and the sit ups.

Sunday

10 Rounds for time with a partner of:

5 Man makers 50/35

Hi/Low DB Lunge 50 ft

5 Burpees

One partner must complete a full round at a time. Alternate rounds until the workout is complete.