Week of July 20

Updated: Jul 26, 2020

Monday

A. Back Squatx5x3@60%

B. Clean Pullx5x3@60%

C1. Strict Pull upx5x4

C2. 1 ARM DB/KB Rowx8/sidex4

+

400M Run

21 FS@135/95

21 t2b

300M Run

15 Fs

15 t2b

200M Run

12 fs

12 t2b

100 m run

9 fs

9 t2b

Tuesday

A. Snatch-EMOM 2 reps@60% for 6 sets

B1. HS Walk-40 FTx5 (sub is 5 shoulder shifts in HS position OR from a box)

B2. HSPU Negativex1x5

+

Every 3 minutes for 15 minutes

8 burpee box jump overs

8 Hang Power Snatch@95/65

8 STO

  • scale this DOWN if you cannot finish around 2ish minutes each time.

Wednesday

A. Clean and Jerk EMOM 2 reps@60% for 6 sets

B1. Arch Upsx20x4

B2. Hollow Holdx30-45 secx4

B3. Tuck or L-sitx10-15 secx4

+

1000 M Row

INTO

30-20-10

Deadlift@225/155

Bar facing burpee

Thursday

A. Front Squatx5x3@60%

+

1 min max effort

Hang Squat Clean@95/65

Bike Cals

Wall Ball

Power Snatch@95/65

Rest

x5

Friday

A. Push Pressx5x3@60%

B1. Strict Ring Pull Upx7x3

B2. Side Plank Reach Throughsx15/sidex3

B3. Barbell BORx8x3

+

10 min AMRAP

10 Pull Ups

10 GHD Sit ups

Rest 2 min

10 Min AMRAP

16 Front Rack Step Back Lunges

32 DU/64 SU


Sunday

Rowers

Row 2 minutes, Rest 15 secondsx2

Row :30 FAST, Rest 15 secondsx6

Row 2 minutes EASY

Rest 3 minutes

Row 1 minute, rest 15 secondsx2

Row :15 seconds FAST!!!, Rest :15x6

Row 1 Minute EASY

Rest 3 minutes AND SWITCH

AMRAPERS

12 min

1 Plank Around the World (:15 sec a side)

plank

side plank

reverse plank

side plank

30 ABMAT

30 ARCH UPS

30 hollow rocks

12 min

30 DU/90 Singles

10 Rocket Jumps

10 T2B/15 HKR

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