Saturday, 7/21/2018

A. Four sets of: Single Kettlebell Strict Press x 4-6 reps each arm Rest 60 seconds Romanian Deadlift x 6-8 reps @50-55% of 1RM DL Rest 60 seconds B. AMRAP in 15 minutes of: 3 Kettlebell Snatches, left arm (16/24) 3 Kettlebell Snatches, right arm (16/24) 6 Sumo Deadlift High Pull (16/24) 9 Box Jumps (20/24) N. AMRAP in 15 minutes of: 200 meter run 10 Push ups 10 Jumping squats Bonus Work: Every 2 minutes, for 8 minutes (4 sets): Front Squat x 3 reps @...

Friday, 7/20/2018

A. Every 2 minutes, for 8 minutes (4 sets): Over Head Squat x 3 reps @ 80-85% B. 3 rounds for time of: Use one bar, so pick weight accordingly 7 Deadlifts 6 Squat Cleans 5 Squat Snatches 7 Pull-Ups 6 Chest-to-Bar Pull-Ups 5 Bar Muscle-Ups N. “Half Cindy” Bonus Work: Three sets of: Good Mornings x 6 reps Rest 10-15 seconds Alternating Reverse Lunges x 12 reps Rest as needed Goal is to use the same barbell for both movements – load as heavy as you can safely...

Thursday, 7/19/2018

A. Five sets of: Back Squat x 2-4 reps @80+ Rest 2-3 minutes B. 4 rounds of: 20 Walking Lunges, total (farmer’s carry 16/24) 15 Toes to Bar N. 4rounds of: 20 Walking Lunges 20 V-Ups Bonus Work: 5-4-3-2-1 of: Rope Climb Double GHD Sit...

Wednesday, 7/18/2018

A. Three sets of: Weighted Wide-Grip Strict Pull-Ups x 6-8 reps Rest 30 seconds Barbell Biceps Curls x 10-12 reps Rest 2-3 minutes B. For Time: “Elizabeth” 21-15-9 of: Power Cleans (95/135) Ring Dips N. For time: 2K Row 1 Mile Run 2K Row Bonus Work: 200 Meter Tire...

Tuesday, 7/17/2018

A. Every 3 minutes, for 18 minutes (6 sets): Hang Snatch + Squat Snatch Build from 65-70% to today’s heavy complex. B. 4 Rounds of: 600 Meter Run 20 Burpee Box Jump Over 10 Pistols, Total N. For time: 1 Mile Run 2K Row 1 Mile Run Bonus Work: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 90% Rest as...
Translate »