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Friday 7/29/16

For Time: 800m Run 50 Wallballs 600m Run 35 Wallballs 400m Run 20 Wallballs   B. 3 Sets 30s plank per side 20 V ups 15 Back Extensions

A. 4×8 Back Squats—Same weight across B. 3 Rounds for Time 500m Row 12 Power Cleans 155/105 21  Box Jumps 24/20   C. 3 Sets 6 Step ups per leg 6-10 Glute Ham Raises 20 weighted situps with feet anchored

A. 4 min EMOM 1 Power Snatch+1 Hang Squat Snatch+1 Snatch Balance 4 min EMOM 1 Hang Squat Snatch 4 min EMOM 1 Squat Snatch   B. 5×1 OHS with 10s hold in the bottom of Squat   C. 5 … Continued

Tuesday 7/26/16

A. 10 Minute EMOM 1st–15/12 Cal Row 2nd–10 Burpees   B. Deadlifts 10-10-8-8 Beginning at 50% 1RM   C. 3 Rounds for Time (10 minute Cap) 50 Double Unders 15 C2b 15 GHD Sit ups

Monday 7/25/18

A. Front Squats ***Based off of 90% 1RM*** 1×5 @ 77% 1×3 at 87% 1xME at 97%   B. 7 Rounds for Time 10 Sumo Deadlift High Pulls 95/65 10 Ring Dips —Scale with Banded Matador Dips or Box Dips … Continued

Friday 7/22/16

“Angie” For Time 100 Pullups 100 Push Ups 100 Sit Ups 100 Air Squats –30 minute Time Cap   Scale Options: Partition Reps or 1/2 Angie With Partitioned Reps

5 Sets: 60s at each station with 1 minute rest after all stations have been completed. 1–Burpees 2–Wallballs 3–Double Unders 4–Sit-ups Score is total number of reps completed  

A. 4 Sets: 6 Lateral Lunges per Leg–Hold kettle bell at Chest like goblet Squat 10 Barbell Hip Thrusts Holding 2s at the top of each repetition.   B. 3 Rounds for Time 400m Run 10 DeadLifts  225/155 or scale … Continued

Tuesday 7/19/16

A. E90s for 3 Sets: –light weight 1 Snatch DeadLift 1 hang Snatch High Pull 1 Power Snatch 1 Overhead Squat   B. E90s for 3 Sets–moderate 1 Snatch DeadLift+1 Hang Squat Snatch   C. EMOM 6 minutes: 1 Snatch … Continued

Monday 7/18/16

A. Front Squats Based off of 90% 1RM 1×3 @ 72% 1×3@82% 1xMax reps at 92%   B. 7 Minute AMRAP 25 Double Unders 5 Burpee Muscle Ups (bar or ring) (scale with burpee c2b or burpee pull-ups)   C. … Continued

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