The Week of: 07-08-19

Monday: 08-JUL-19

 

Olympic: 

 

Every 90” for 6 rounds: 

 

2 Power Cleans + 1 Squat Clean + 5 BFB

 

* 80% of your weaker lift

 

Conditioning: 

 

“Grace”

 

For time: 

 

30 C&J (135/95#)

 

*10 minute cap 

 

Tuesday: 09-JUL-19

 

Conditioning: 

 

4 RFT:

 

50 Double Unders

40 WBS (20/14#)

30 Push-ups

20 TTB

1 Rope Climb 

 

*30 minute cap 

 

Rx+: Legless Rope Climbs

 

Mobility: 

 

Assigned by Coach w/ time permitting

 

Wednesday: 10-JUL-19

 

Conditioning: 

 

3 Rounds (4 min on; 4 min rest):

 

Round 1:

 

27 Calorie Row

15 BJO (24/20”)

ME Devil’s Press (50/35#)

 

Round 2: 

 

21 Calorie Row

15 BJO

ME Devil’s Press

 

Round 3: 

 

15 Calorie Row

15 BJO

ME Devil’s Press

 

*score is total Devil’s Press completed

 

Midline:

 

AMRAP 7 

 

20 V-ups

20 Second Hollow Hold

 

Thursday: 11-JUL-19

 

Bodybuilding:

 

Alt EMOM 16

 

Min 1 : 12 Strict Pull-ups

Min 2: 12 Bent Over Rows

Min 3: 12 Upright Rows

Min 4: 12 Double DB Hammer Curls

 

Alt EMOM 16: 

 

Min 1: 12 Bench Dips

Min 2: 45sec AB (arms only)

Min 3: 12 KB Floor Presses (each arm)

Min 4: 34sec Push-up Plank

 

Friday: 12-JUL-19

 

Conditioning:

 

27-24-21-18-15-12-9-6-3

 

Front Squats (95/65#)

 

*200m between each set; do not run after the set of 3 

**25 min cap

Mobility:

 

Assigned by Coach w/ time permitting

 

Saturday: 13-JUL-19

 

Conditioning: 

 

AMRAP 15

 

10 C2B Pull-ups

10 Deadlifts (185/135#)

10 C2B Pull-ups

15 Deadlifts

10 C2B Pull-ups

20 Deadlifts

10

25

10

30…

 

*score is total reps completed

 

-rest 5 minutes-

 

For time:

 

50 HSPU

 

Rx+: Stritct HSPU