The Week of: 07-15-19

Monday 15-JUL-19

 @ 0:00

3 RFT

10 Cleans (205#/145#)

20 Pull-ups

@ 12:00

4 RFT

7 Dbl DB Snatch (50#/35#)

14 Burpees

@ 26:00

5 RFT

15 V-ups

15 Hollow Rocks

*Scores for both part 1 and part 2

 

Tuesday 16-JUL-19

Olympic

Every 90 seconds for 7 Rounds

3 TNG Power Snatch (70%-75%)

30 Double-unders

Conditioning

AMRAP in 18

Run 200m

15 HSPU

30 KBS (53#/35#)

Wednesday 17-JUL-19

Conditioning

3 RFTR

1:00 ME WB (20#/14#)

1:00 ME Cal Row

1:00 ME BJO (24”/20”)

1:00 ME Pushups

1:00 Rest

Strength

A) 4x 10 Bulgarian Split Squat (AHAP) 

B) 4x 10 Bench Press (AHAP)

Thursday 18-JUL-19

Conditioning

With a Partner, complete: 

3 Rounds:

200m Run (P1)

200m Run (P2)

400m Run (P1)

400m Run (P2)

600m Run (P1)

600m Run (P2)

*36 min cap

Midline

“Annie”

50-40-30-20-10

Double-unders

Abmat Sit-ups

Friday 19-JUL-19

Conditioning

For Time: 

5-4-3-2-1

Squat Cleans (225#/155#)

RMU

*10 min cap

Strength

EMOM for 9 min:

Back Squat Waves

1- 5 Back Squats

2- 3 Back Squats

3- 1 Back Squat

*Start Heavy/Heavier/Heaviest and climb each round

Saturday 20-JUL-19

Conditioning

W/ a Partner for time:

40 STOH (155#/105#)

40 DL (155#/105#)

30 TTB

30 STOH (185#/135#)

30 DL (185#/135#)

30 TTB

20 STOH (225#/155#)

20 DL (225#/155#)

30 TTB

30 STOH

30 DL

30 TTB

40 STOH

40 DL