The Week of: 07-22-19

Monday: 22-JUL-19

Conditioning

3 RFT:

12 OHS (95/65)

12 BFB

Rest 2 minutes

3 RFT:

12 Thrusters (95/65)

12 C2B Pull-ups

Rest 5 minutes 

EMOM 10

2 Clusters @ 70% (build over 10 minutes)

*6 minute cap on each 3 round workout

**score is total time for part 1 & 2

Tuesday: 23-JUL-19

Conditioning

Every 10 minutes x 3 Rounds:

15 Devils Press (50/35)

400m Run

75 Double Unders

400m Run

15 HSPU

 *score is total time worked

Wednesday: 24-JUL-19

Olympic

Every 90s x 10 Rounds

R1) 3 Hang Power Snatch (75-80%)

R2) 3 Hang Snatch (same percentage)

Conditioning

AMRAP 15

10 Deadlifts (225/155)

20 Russian KBS (70/53)

30 WBS (20/14#)

*score is total reps completed

Thursday: 25-JUL-19

Skill / Gymnastics

10 minutes of Bar Muscle up practice

  • Advanced - Every 5 minutes x 2 rounds 1 max set of unbroken bar muscle ups

  • RX - Every 2 minutes x 5 rounds 70% of your max unbroken set

  • Intermediate - Work on stringing together BMU sets in the 10 minutes. Aim for 5-7 sets

  • Scaled - jumping bar muscle up work / attempting first BMU / learning to kip 

Conditioning

AMRAP 18

3-6-9-12…

Strict pull-ups

Dips

Bent over Rows

KB/DB floor press 

*score is total reps completed

Midline

AMRAP 6

15 V-ups

30 Flutter Kicks

Friday: 26-JUL-19

Group 1:

4 rounds (3:00 on 1:00 off): 

10 DB Cleans (50/35#)

10 BSO (50/35#)

ME Row 

*score is total calories rowed

Group 2:

EMOM 10 (6 minutes to warm up):

Min 1) 3 Back Squats (both weight based off of 85-90% of Front Squat)

Min 2) 1 Front Squat

Saturday: 27-JUL-19

Conditioning 

10 RFT: 

9 Box jumps (24/20”)

8 S2O (135/95#)

*1 Rope Climb after each round 

Strength

Every 90s x 5 rounds

5 Bench Press @ 75-80%