Monday 2016.08.01

Jul 31, 2016

Strength

5 Sets:

• 3 Hang Cleans @ >80%

Rest 90 – 120 seconds

Conditioning

3 Sets:

In 5:00, climb the ladder, adding 3 reps every round:

• Wall Ball (20/14)
• Calorie Row
• Box Jump (24/20)

Rest 2:00

Performance:  Continue the next set where you left off.

Fitness:  Restart the ladder at 3 reps each.

Optional Independent Work

3 Sets:

• 3 Overhead Squats with a 1s pause in the bottom
• 8 – 12 Kipping on Rings
• 12 Barbell Strict Press

Saturday 2016.07.30

Jul 29, 2016

0845 Weightlifting

1000 CrossFit

With a partner, one person working at a time, complete as many rounds as possible in 25:00 of:

• 20 Dumbbell Thrusters (35/25)
• 20 Russian Kettlebell Swings (70/53)

Every 3:00 for the entire workout, both partners must row 250/200 meters.  The workout starts on the rower.

Friday 2016.07.29

Jul 28, 2016

Strength

5 Sets:

• 3 Hang Power Snatch @ 80% of 1 rep max power snatch

Conditioning

Complete as many rounds as possible in 12:00 of:

• 20m Heavy Kettlebell Farmer’s Carry
• 10m Lateral Crawl
• 20 Alternating Dumbbell Snatch (55/35)

*Perform 30 seconds of double unders at 0:00, 3:00, 6:00, and 9:00.

Optional Independent Work

3 Sets:

• 6 Snatch Grip Romanian Deadlifts
• 5-10m Lateral Handstand Walk per side
• 12 Seated Dumbbell Curls @ 30X0

Thursday 2016.07.28

Jul 27, 2016

Strength

4 Sets:

• 6 Close Grip Bench Press @ 20X0 @ 80-85%
• 6 Supinated Grip Pull Up @ 20X0

Conditioning

3 Sets:

Complete as many rounds as possible in 3:00 of:

• 5 Burpee Pull Ups
• 10m Shuttle Run x 5
• 10 Plate Overhead Walking Lunge Steps

Jog for 2:00 between sets and begin where you left off.

Optional Independent Work

3 Sets:

Complete as many rounds as possible in 3:00 of:

• 10 Ring Rows
• 10 Calorie Assault Bike
• 10 Push Ups
• 5 Step Ups with Double Kettlebell Front Rack Carry

Rest 2:00 between sets and begin where you left off.

Wednesday 2016.07.27

Jul 26, 2016

Strength

Back Squat

Performance:  4 x 6 @ ~85%

Fitness:  4 x 5 – 7 @ 20X1

Conditioning

Every minute, on the minute, for 15:00:

1. 20 Medball Cleans (30/20)
2. 12 Box Jumps (30/24)
3. 15/12 Calorie Row or Bike

Optional Independent Work

5 Sets:

• 2 Position Pause Clean @ 80+% (mid-thigh, knee)

*Pause 1s at each position before initiating the lift.

3 Sets:

• 8-12 Calf Raises
• 10 Single Leg Box Squats per side