Workouts for Week of July 20th- 25th

July 20, 2015

NEW THIS WEEK: Every workout will have 3 different levels of scaling. Each day, you can pick what bests suits your goals and your body! Bg = Beginner or Novice or Taking It Easy Today, Sx = Scaled or Moderate, Rx = The Most Challenging For Those Who Are Reaching For The Stars. You do not have to pick the same scaling option every day and no one will be labeled a certain type of athlete based on the option you pick...we're all here for a great workout best suited for us INDIVIDUALLY, NO JUDGEMENT! 

 

Monday

3 Rounds:

5 C2B Pull-ups (+ ME Bar Muscle-Ups if able)
– rest 1:30 --
3 Back Squats (work to a 3 rep max)
-- rest 1:30 --

*Finish with 1 ME UB set @ 90% of 3rm*

3 rounds for time (12:00 Time Cap):

Bg:
15 Sumo-Deadlift-High-Pulls (65/35#)
15 Overhead Squats (65/35#)

Sx:
15 Sumo-Deadlift-High-Pulls (95/65#)
15 Overhead Squats (95/65#)

Rx:
Row 500m
15 OHS 115/85#
*Pace the row consistently & to go unbroken on the OHS*

 

Tuesday

4 Rounds:

8 Strict Ring Dips (as fast as possible)
– rest 1:30 --
3 Snatch Balance (heaviest possible)
-- rest 1:30 --

4 rounds of (14:00 Time Cap):

Bg:
150 Meter Run
15 Box Step-Up-&-Overs24/20"

Sx:
200 Meter Run
15 Squat Box-Jump-Overs 24/20″

Rx:
Run 400m
15 Burpee Box-Jump-Overs 24/20″

 

Wednesday

3 Rounds:

3 Front Squats (work to a 3 rep max)
-- rest 1:30 --
(1 Strict Muscle-Up if able) + ME Kipping Muscle-Ups OR Pull-Ups OR Kipping Swings
– rest 1:30 --

*Finish with 1 ME UB set @ 90% of 3rm*

For time (10:00 Time Cap):

Bg:
9 Seated Rope Climbs
150 Single Unders (jump rope)
9 Seated Rope Climbs

Sx:
3 Box Rope Climb Attempts
75 Double-Unders/Attempts
3 Box Rope Climb Attempts

Rx:
3 Rope Climbs (Legless if possible, legs may be used for descent)
150 Double-Unders
3 Rope Climbs (Legless if possible, legs may be used for descent)

 

Thursday

10:00 AMRAP at conversational pace:

15 second Plank Hold
12 Walking Lunges w/ hands overhead
9 Vertical Jumps
7 Box Overhead Squats*
5 Unbroken Wall Balls (pick your weight & height)

*start w/ empty bar & add weight each round

3 Position Snatch EMOM:
(power position, hang, floor)
@60%, @65%, @70%, @75%, @80%

3 Position Clean EMOM:
(power position, hang, floor)
@60%, @65%, @70%, @75%, @80%

1 Shoulder Press + 1 Push Jerk + 1 Split Jerk EMOM:
@60%, @65%, @70%, @75%, @80% (of shoulder press 1 rep max)

 

Friday

EMOM for 5:00
3 Touch & Go Power Snatches
(begin at 75% of 1rm Power Snatch and add weight each minute)

5 rounds for time of:

Bg:
Row 15 Calories
5 Touch & Go Clean & Jerks (75/45#)
10 Knee Tucks

Sx:
Row 15 Calories
5 Touch & Go Clean & Jerks (105/75#)
10 Toes To Bar Attempts

Rx:
Row 20 Calories
5 T&G Power Clean & Push Jerks (155/105#)
10 TTB

Rest 1:00 between each round.

 

Saturday's FREE 9am Community Class

*FRANTASTIC*

20 Minutes to Establish a 1RM Clean(full squat) and Jerk

For Time
21-15-9 of:

Bg:
Thrusters (65/35#)
Ring Rows

Sx:
Thrusters (95/65#)
Pull-Ups (band if needed)

Thrusters 115/85#
C2B Pull-ups

 

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