top of page
Search

July 11-July 16

Monday


5 rounds

5 Barmu, CTB, Pull up

10 Box Jump Overs

2 Power Cleans (each round increase weight)@70-75-80-85-90% of Power Clean


20 min AMRAP

6 CTB, Pull up, Ring Row (easier option than part 1)

8 Pistols or asst pistol

10 Alt DB Snatch@50/35


Tuesday

10 rounds-40 min CAP

20/15 cal Bike

10 Burpees to 6 inch target

10 DB Deadlifts

5 HSPU


Wednesday

3 rounds

25 KBS

25 Push ups

25/18 Cal Row

100 FT Farmers Carry


3 rounds

20 T2B

400M Run

35 Wall Ball


Thursday

8 Rounds

400M Run or machine equivalent

80 DU/160 SU


Friday

A. Snatch-1 set every 90

Start with TNG Doubles between 60-75%

B. Snatch-1 set every 90

7 singles from 70-90%

C. Back Squat

5-3-1-5-3-1 all at 75-80%


5 rounds

100M Run with sandy bag/dball

5 sandy bag/dballs

3 wall walks

1 Rope Climb-legless if possible


Saturday





67 views0 comments

Recent Posts

See All

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page