top of page
Search

July 11-July 16

Monday


5 rounds

5 Barmu, CTB, Pull up

10 Box Jump Overs

2 Power Cleans (each round increase weight)@70-75-80-85-90% of Power Clean


20 min AMRAP

6 CTB, Pull up, Ring Row (easier option than part 1)

8 Pistols or asst pistol

10 Alt DB Snatch@50/35


Tuesday

10 rounds-40 min CAP

20/15 cal Bike

10 Burpees to 6 inch target

10 DB Deadlifts

5 HSPU


Wednesday

3 rounds

25 KBS

25 Push ups

25/18 Cal Row

100 FT Farmers Carry


3 rounds

20 T2B

400M Run

35 Wall Ball


Thursday

8 Rounds

400M Run or machine equivalent

80 DU/160 SU


Friday

A. Snatch-1 set every 90

Start with TNG Doubles between 60-75%

B. Snatch-1 set every 90

7 singles from 70-90%

C. Back Squat

5-3-1-5-3-1 all at 75-80%


5 rounds

100M Run with sandy bag/dball

5 sandy bag/dballs

3 wall walks

1 Rope Climb-legless if possible


Saturday





67 views0 comments

Recent Posts

See All

Monday A. Hang Power Snatch+Hang Snatch+Power Snatch+Snatchx5@light B. EMOM 6-Power Snatch+Snatch@75% C. 1 Power Snatch every 30 secondsx20 sets@70% EMOM 20 1-10 Double KB or DB hang Cleans 2-:45 max

Monday A. High Hang Snatch+Hang Snatch+Snatch+OHSx3-building B. EMOM 15-SNATCH-increase every 5 sets-looking to go heavier than last week! Every 4 min for 5 sets 5 Sandbag Cleans 250/200M Ski 12 Box J

Monday A. High Hang Snatch+Hang Snatch+Snatch+OHSx3 B. Snatch EMOM 15-increase every 5 sets, start at 80% and build small, nothing over 90% 10-20-30 Deadlift@225/155 20-40-60 Wall Ball (if you came ye

bottom of page