Friday 2017.07.14

Jul 13, 2017

Strength

Front Squat

Performance:

• Build to a heavy single with a 5s pause in the bottom

Fitness:

• 4 x 2-3 @ 25X1

Conditioning

Complete as many rounds as possible in 9:00:

• 300m Run
• 9 Toes to Bar
• 9 Hang Power Snatch (75/55)

Thursday 2017.07.13

Jul 12, 2017

Strength

1A) Pause Dip Push Press

• 4 x 2, building

1B) Supinated Grip Pull Ups

• 4 x 4-6 @ 21X1

Conditioning

With a partner, alternating full rounds, complete 3 rounds each of:

• 350m Row
• 35 Double Unders
• 15 Dumbbell Push Press (35/50)

Wednesday 2017.07.12

Jul 11, 2017

Strength

1A) Deadlift

• 4 x 4-6 @ 41X1

1B) Performance:

• Strict Dips, 4 x 4-6 @ 41X1

Fitness:

• Push Ups, 4 x 4-6 @ 41X1

Conditioning

Complete as many rounds as possible in 12:00:

• 9 Dumbbell Deadlifts (35/50)
• 12 Burpees
• 3 Dumbbell Power Cleans (35/50)

Tuesday 2017.07.11

Jul 10, 2017

Strength

Back Squat

Performance:

• 5 x 5 @ 90% of 5 rep max

Fitness:

• 5 x 3-5 @ 20X1

Conditioning

“Nancy”

Five rounds for time:

• 400m Run
• 15 Overhead Squats (95/65)

20:00 Time Cap.

Monday 2017.07.10

Jul 9, 2017

Strength

Take 15:00 to work on the following complex:

• High Hang Clean x 2 + Tempo Hang Clean Pull x 2 + Hang Clean x 2

Conditioning 

Every minute, on the minute, for 21:00:

• Minute 1:  Bike or Row x 8/12 calories
• Minute 2: Kettlebell Front Rack Reverse Lunges x 10 (26/35)
• Minute 3: Burpees x 10