July 29 – Aug 4, 2019

Monday July 29, 2019

1A. Clean and Jerk 1RM

2. 3 Rounds for Time of:

15 Burpee Pull ups

30 Alternating KB Cleans 53/35

Run 400m

 

Tuesday

1A. Back Squat up to a 6RM with at least 3 working sets.

1B. Glute Ham Raises for 4 sets of 6-10

2. 4 Rounds of:
AMRAP 2

Deadlift

Hang Power Clean

Lunge L+R

Push Press

Rest 2 minutes.

R1: 155/105

R2: 135/95

R3: 115/80

R4: 95/65

1 Round = 5 Reps.

Wednesday

1A. Close Grip Bench Press 12 RM followed by 2 sets of 8-10 w/ 12RM.

1B. GHD Halos for 4 sets of 10.

2. EMOM 16

Min1: Toes-to-bar

Min2: DB Goblet Squat 50/35

Min3: HS Walk 6ft = 1 rep

Min4: Alternating DB Snatch 50/35

Thursday

1A. Power Snatch up to a touch and go 3RM.

1B. KB Hip Extension + Row for 4 sets of 10.

AMRAP 20

25 Double Unders

Run 200m.

Add 25 Double Unders each round. R1 = 25, R2 = 50, R3= 75 and so on until time expires.

Friday

1A. Deadlift [email protected] (2RIR)

1B. DB Z Press for 4 sets of 10

2. Fight Gone Bad

Three Rounds of:

Wall Balls 20/14

Sumo Deadlift High Pull 75/55

Box Jump 20″ for all

Push Press 75/55

Row Cals.

Rest 1 minute between rounds. Scoring each round for reps.

Saturday

AMRAP 30 with a Partner of:

20 Power Clean and Jerks 135/95

40 Push ups

60 Front Squats 135/95

80 Sit ups

Partners may split work however they like.

Sunday

10 Rounds for Time with a Partner of:

Waiter/Suitcase Carry 100 ft, 50/35

10 DB Thrusters

10 Strict Chin Ups

 

Partners will alternate complete rounds.