Monday-07/27/2020

Strength:
Every 90s X 6
1 back squat
*build to heavy for the day
Conditioning:
“Unicycle”
10:00 Window:
60/50 Cal Bike
100 Double-Unders
Time Remaining:
Max Power Snatches (115/85)
*mod 800m run off bikes aren’t available. Mod plate hops for DU. Power snatch weight is doable in sets of 5’s.
Tuesday-07/28/2020
Conditioning:
For time: (25min cap)
“7 Wonders”
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
700/500 Meter Row
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
700/500 Meter Row
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
Rx – 115/85
KILOS 52/38
* deadlift weight is light should be done unbroken, mod kipping leg raises for TTB, push press weight is light/moderate should be done unbroken.
Wednesday-07/29/2020
Primer: every 90 seconds x 5, 1 front squat building AHAP
Conditioning:
“Poker Face”
3 x AMRAP 5’s, Resting 5:00 between:
400m Buy-In, into AMRAP:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
400m Buy-In, into AMRAP:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)
400m Buy-In, into AMRAP:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)
KILOS
First Bar: 52/38
Second Bar: 61/43
Third Bar: 70/48
Barbell
115/85
135/95
155/105
Thursday-07/30/2020
TBD
Friday-07/31/2020
Primer:
On the 2:00 x 5
2 hang squat clean and jerks build to AHAP
Conditioning:
“DT” – 15 min cap
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105
KILOS 70/48
* each movement individually should be done unbroken, goal is to finish in under 10 min
Saturday-08/01/2020
Conditioning
“Ladybug”
3 Rounds:
1 Round of “Kelly”
1 Round of “Helen”
*1 Round of “Kelly”:
400m Run
30 Wallballs (20/14)
30 Box Jumps (24″/20″)
*1 Round of “Helen”:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
KILOS
Wallball: 9/6
Kettlebell: 24/26