July 18 - July 23

Monday, July 18

A1. Clean + Front Squat
5 x 2+1
*add weight each set

A2. Strict Pull-ups
4 x 60%

B. For time:
400m Run at 85%
20-15-10
Box Jumps (24/20)
V-ups
400m Run at 85%
20-15-10
Overhead Lunges (45/25)
Push-ups
400m Run at 85%

 

Tuesday, July 19

Happy birthday Jamie!

A1. Back Squats
8 at 70%
8 at 75%
3 x 5 at 80%

A2. Strict HSPU
4 x 70%

B. AMRAP 16:00
7 Power Cleans (135/95)
35 Double Unders
7 Toes to Bar
100m Suitcase Carry (53/35)

 

Wednesday, July 20

A. Snatch Pull + Power Snatch + Hang Power Snatch
3 x 1+1+1 at 60%
3 x 1+1+1 at 70%

B. Teams of 2:
75 Deadlifts (185/115)
50 Push Jerks (135/95)
25 Snatches (95/65)

 

Thursday, July 21

Happy birthday Jake!

A1. Split Jerks
2-2-2-2 (2x2)  

A2. Kipping Pull-ups
4 x 7-10

B. Every minute on the minute x 10:
100m Sprint

 

Friday, July 22

A1. Prowler Push
7 x 30m

A2. 13/7 Push-ups

B. EMOTM x 14
Odds: 15 Russian KB Swings
Evens: 15 Sit-ups

 

Saturday, July 23

Happy birthday Zach P. (Saturday) and Jud (Sunday)!

A. EMOTM x 8
4 Power Cleans at 70%

B. 21-15-9
Wall-balls (20/14)
Burpees