Week of July 27, 2020
Monday
A. Snatch-2 reps every 90 secondsx7@78%
B1. 1-3 strict hspu+1-3 kippingx4 (form focus...you can go from deficit) coaches scale is 5-10 downward dog or regular push ups, tripod!
B2. 1 arm pressx8/sidex4
+
Every 3 minutesx7 sets
6 Strict HSPU
3 Snatch
18/13 Cal Bike
Tuesday
A. Front Squatx3x5@78%
B1. Weighted Pull upx3x5
B2. Tempo 1 arm KB Rowx5/sidex5
+
3 rounds
200M Run
8 FR lunges
8 BR lunges
16 Pull ups (8 MU)
8 one arm KB FR squat/side
Wednesday
A. Clean and Jerk-2 reps every 90 secondsx7@78%
B1. Hollow rocksx20x3
B2. Arch upsx20x3
B3. Side plankx30 secx3
B4. Tuck Balancex30 sec x3
+
27-21-18-15
Row Cals
18-15-12-9
Power Clean@135/95
Thursday
A. Push Pressx3x5@78%
B1. Ball Push Upx10x4
B2. CG Benchx8x4
+
6 min amrap
Run 800
max reps STO
Rest 2 min
6 min amrap
400 M Run
20 box jumps
Rest 2 min
6 min amrap
200 M Run
100 FT sled push
Friday
A. Back Squatx3x5@78%
B1. Single leg RDLx8/sidex3
B2. The butt buttx15/sidex3
3 rounds
60 DU/120 SU
30 Wall Ball
15 Pull ups
Saturday
Teams of 2
The Mile
400M Farmers Carry
400M Sled Push
400M Lunge
400M DBall HUG
INTO
1K Row
60 Clean and Jerk@155/105
120 T2B
Partition as you like
Sunday
With a partner-switch complete rounds
Row 500M , Run 400 or Bike 30/20 Cals
15 burpeesĀ
15 KBS
x6 EACH-12 total rounds
AFTER ROUND 6, REST 3 minutes