Workouts for Week of July 18th - July 23rd

July 17, 2016

 

Monday

Front Squat (all reps with a 3 count pause in the bottom): 3x5@65%
with weighted breaths (arms overhead, metal 10# plate)
Bar Muscle Ups (box transitions)
--finish with a set of 10 Front Squats

3 Rounds:
500 Meter Row
25 Wall Balls
--Rest 1:00 or until a rower opens up--
*Partner up with someone to push your pace faster.

 

Tuesday

Bench Press
80% x 4 reps
87.5% x 3 reps
95% x 2 reps
(Light Rows)
Farmer Carry KB Step Ups

Alt. EMOM:
5 x 6 Strict Pullups
5 x 12 Box Jumps

400 Meter Sprint FTWB


Wednesday

Snatch from the hip+10 OHS+Set Down The Bar
1 Rope Climb
Snatch from the knee+10 OHS+Set Down The Bar
1 Rope Climb
Snatch from the ground+10 OHS+Set Down The Bar
1 Rope Climb

For Snatch & Thruster Reps:
1:00 15 Bar Facing Burpees + 1:00 Rest
1:00 ME Power Snatches (135/95# or %) + 1:00 Rest
1:00 15 Bar Facing Burpees + 1:00 Rest
1:00 ME Thrusters (135/95 or %) + 1:00 Rest
1:00 15 Lateral Burpees Over The Bar + 1:00 Rest
1:00 ME Power Snatches (135/95# or %) + 1:00 Rest
1:00 15 Lateral Burpees Over The Bar + 1:00 Rest
1:00 ME Thrusters (135/95 or %)


Thursday

4x3@85%

Complete 100 Double Unders in as few sets as possible.
*Bonus challenge: burpee penalty every time you break

 

Friday 

10:00 EMOM: Clean+Front Squat+Jerk @ 85%

Alt. EMOM:
5 x 4 Ring Dips / Muscle Ups
5 x 8 SDHP
 

Saturday - FREE 9am Class

30:00 AMRAP:
300m Run
30 Overhead Plate Lunges (45/25#)
30 Burpees Laterally Over Plate
 

 


 

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