27
Jul 2017

Thursday 7/27/17

 

5 Rounds

10 Power Snatch (95/65)

20 SDLHP (70/53)

30 Double Unders

26
Jul 2017

Wednesday 7/26/17

 

Power Clean 

Build to a heavy single 

Rest as needed 

Then 

6min EMOM

5 Powerclean @ 60% of heavy single 

rest 3min 

6min AMRAP 

3 Lateral burpee over the bar 

5 Toes to Bar 

7 Pull-ups

 

25
Jul 2017

Tuesday 7/25/17

 

Push Jerk 

2-2-2-2-2

Then 

7 Rounds 

200m Run

15 Russian KB Swings (70/53)

15 Box Jumps (24/20)

rest 1min 

24
Jul 2017

Monday 7/24/17

 

Build to a heavy 1RM Front Squat 

Then 

10 Min EMOM 

3 Squat Cleans (@ 60% of 1rm front squat)

Then
 

21-15-9

Wall Ball Shots (20/14)

Push Ups 

50 Double Unders 

 

23
Jul 2017

Sunday 7/23/17

 

"Sunday Surprise"

22
Jul 2017

Saturday 7/22/17

 

3 Rounds

800 Meter Run

15 Clusters (135/95)

21
Jul 2017

Friday 7/21/17

 

A) Build to a 1 RM Power Snatch

B) 1 Squat Snatch Every Min. for 7 Min. @ 70% of "A"

 

3 Min. Max Burpees

 

Rest 2 Min.

 

"Randy"

For Time:

75 Power Snatches (75/45)

20
Jul 2017

Thursday 7/20/17

 

28 Min. EMOM

Min. 1: Row 12/8 Cal

Min. 2: 15 Box Jumps (24/20)

Min. 3: 10 Alternating DB Snatch (70/50)

Min. 4: Rest

19
Jul 2017

Wednesday 7/19/17

 

Find a heavy complex

1 Push Press + 2 Push Jerks

 

10 Rounds

1 Rope Climb (sub 5 pull-ups)

5 Deadlifts (315/220)

18
Jul 2017

Tuesday 7/18/17

 

6 Rounds

Run 200 Meters

10 Burpees

20 KB Swings (70/53)

Rest 90 Sec.