Friday 2019.07.12

Jul 11, 2019

Strength

1A) Pendlay Row

  • build to a heavy 5

1B) V-Ups

  • x 15 x 5 sets

Conditioning

Complete as many rounds as possible in 6:00:

  • 10 Single Arm Dumbbell Hang Clean and Jerks (70/50)
  • 25 Double Unders

Rest 2:00

Complete as many rounds as possible in 6:00:

  • 30/21 Calories
  • 15 Burpee Box Jump Overs

Thursday 2019.07.11

Jul 10, 2019

Strength

1A) Back Squat

  • build to a heavy single with a :05 negative
  • perform 3 sets of 1 rep at that weight with no tempo restriction

1B) Monster Walk

  • x 15/side x 4 sets

Conditioning

For time:

  • 100 Wall Balls

*Every break, you must row or bike 30/25 calories before beginning another set of wall balls.

Wednesday 2019.07.10

Jul 9, 2019

Conditioning

Every minute on the minute for 30:00:

  • Minute 1: 12/9 Calories
  • Minute 2: 6 Clean and Jerks (135/95)
  • Minute 3: 12 Lateral Burpees over the Bar
  • Minute 4: 6 Power Snatch (135/95)
  • Minute 5: 12 Chest to Bar Pull Ups

0730 Endurance

3 Sets

10 Rounds

  • :30 Assault Bike @ 80-85 RPM
  • :30 Assault Bike @ 35-40 RPM

Rest 2:00

Tuesday 2019.07.09

Jul 8, 2019

Strength

1A) Deadlift @ 20X2

  • x 1-2 x 4 sets

1B) Box Jump Over

  • x 3 x 4 sets

Conditioning

4 Rounds

In 3:00:

  • 12 Dumbbell Box Step Ups (50/35)
  • 12 Toes to Bar
  • Max Calories in remaining time

Rest 3:00

Monday 2019.07.08

Jul 7, 2019

Strength

1A) Close Grip Bench Press

  • Build to a heavy single with a :03 descent and :01 pause on the chest
  • Perform 2 more sets of 1 at that weight with no tempo restriction

1B) PVC Sotts Press

  • x 3 with a :03 negative x 3 sets

Conditioning

10 Rounds for time:

  • 7 Hang Power Cleans (95/65)
  • 7 Shoulder to Overhead (95/65)
  • 20 Double Unders

0730 Endurance

40:00 @ 70-75%

  • 30 Calorie Row
  • 60 Calorie Bike