30
Jul 2017

Monday 7/31/17

 

15 min. to work up to a heavy complex

1 Power Clean + 5 Push Press

 

3 Rounds

400 Meter Run

8 Hang Power Cleans (165/115)

12 Lateral Burpees Over Bar

29
Jul 2017

Sunday 7/30/17

 

"Sunday Surprise"

28
Jul 2017

Saturday 7/29/17

 

For Time:

20 Thrusters (115/75)

30 Sit-ups 

40 Box Jumps (24/20)

500 Meter Row

40 Box Jumps (24/20)

30 Sit-ups 

20 Thrusters (115/75)

27
Jul 2017

Friday 7/28/17

 

Bench Press

5-5-5-5-5

 

15 Min. AMRAP

10 HSPUs (sub 20 pike push-ups)

15 Deadlifts (185/135)

20 Alt. Pistols (sub 30 air squats)

26
Jul 2017

Thursday 7/27/17

 

5 Rounds

10 Power Snatch (95/65)

20 SDLHP (70/53)

30 Double Unders

25
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

 

24
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 

23
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 

 

22
Jul 2017

Sunday 7/23/17

 

"Sunday Surprise"

21
Jul 2017

Saturday 7/22/17

 

3 Rounds

800 Meter Run

15 Clusters (135/95)