The Week of: 07-29-19

Monday: 29-JUL-19

Strength

 E2MOM 10

3 Back Squats @ 80% of 1RM

ME WBS (20/14#) until 1:30 

Rest 30”

*score is total WBS

Conditioning

For time:

21-15-9

Thrusters (115/85#)

*2 Legless Rope Climbs after each round

**12 minute cap 

Tuesday: 30-JUL-19

Conditioning

FTWT:

Every 10 minutes x3:

500m Row

25 BBJO (24/20”)

400m Run

20 Box Step Ups (24/20”) (50/35#)

Midline

For time: 

100 V-Ups

100 AbMat Sit-ups

Wednesday: 31-JUL-19

 Olympic

Alt EMOM 12

3 Power Snatch @ 80-85%

1 Full Snatch 

Conditioning 

For time:

20 Snatch (full) (205/135#)

20 BMU

 *15 minute cap

Thursday: 01-AUG-19

Conditioning

E3MOM x 6

200m Run

20 Air Squats

ME DB FR Lunges (50/35#)

*score is total reps completed 

Strength

EMOM 8

5 Bench Press @ 70%

5 Bench Press

3 Bench Press

3 Bench Press

2 Bench Press

2 Bench Press

1 Bench Press

1 Bench Press

*increase weight each minute

Friday: 02-AUG-19

With a partner; complete: 

For time:

1-2-3-4-5-6-7-8-9-10

Pwr Cleans (225/155#) (each)

*10 synchro TTB

Strength

E90” x5

5 Deadlifts @ 75-80% of 1RM

Saturday: 03-AUG-19

Conditioning

3 RFT:

800m Run

100 Double Unders

21 STOH (135/95#)

Midline 

For time:

50-40-30-20-10

AbMat Sit-Ups

RKBS (106/79#)