Workouts for Week of July 11th - July 16th

July 10, 2016

Flexible Dieting Workshop Saturday

 

Monday

Back Squat (all reps with a 3 count pause in the bottom):

5x60%, 5x70%, 5x80%


3x5 Band Pull Aparts
3x5 Handstand Pushups/Drills

8:00 AMRAP:
5 Deadlifts (either CFT weight OR 65% 1RM)
25 Double Unders / 50 Singles
5 Muscle Ups / Ring Dips / Pullups

 

Tuesday

Bench Press
80% x 2 reps
86% x 2 reps
92.5% x 2 reps

 

3x5 Plate Arm Waves In Arch Hold
3x5 Pistols/Drills

For Time:
Row 1K
50 Wallballs


Wednesday

15:00 To Work Up To A 3 Rep Touch & Go Power Clean & Push Jerk

For Time: (10:00 cap)
10 Bar facing burpees
10 Front squats (155/115)
10 SDHP
15 Box jumps (24/20)
15 OHS (155/115)
15 Pull-Ups
20 box jump overs (24/20)
20 thrusters (155/115)
20 C2B


Thursday

Deadlift
4x5@80%

 

Friday 

5 Sets of 3 Position Snatch
(hips, knees, floor)
--increase weight, but do NOT max

For Time:
21 Thrusters
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climbs

Modest Mouse: 55/35# & box rope climb to standing
Adapting & Aspiring: 75/50# & regular
Competitive Edge: 95/65# & legless

*we did this June 17th

 

Saturday - FREE 9am Class - Flexible Dieting Workshop to follow!

Altogether As A Group:

300 Meter Run

30 Shoulder Press (empty barbell)

200 Meter Run

20 Pushups

300 Meter Run

30 Power Snatches (empty barbell)

200 Meter Run

20 Air Squats

300 Meter Run

30 Hang Power Cleans (empty barbell)

200 Meter Run

 


 

 


 

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