Monday July 27 - Saturday August 1, 2020

The Box will be closed this August Long Weekend.  No classes Saturday or Monday, and no Open Gym Sunday.

Monday July 27

Part A

15min rMU practice

Part B

Ring complex  x 5                                     
1 rMU or 2 r Pull up                        
3 dips                                             
8 TTR

Part C

5 rounds                                                 
AMRAP 3 min                                                     
3 DB snatch per arm 50/35         
6 push ups                                                 
9 Air squats                                         
Rest 1 min between rounds

Tuesday July 28

Part A

4 x 3 Power clean thruster - a little heavier than last week

Part B

EMOM x 4                                             
8 Thruster @ 55%

Part C

3 rounds                                                  
9 TTB                                                     
7 lateral BOB                                                   
5 H squat cleans 155/105                     
3 push press

Wednesday July 29

Part A

Muscle Snatch 3 x 3

Part B

1 Power Snatch + 1 Hang Squat Snatch x 6 sets- a little heavier than last week

Part C

AMRAP 20 min                                    
Run 200m                                  
5 strict pull ups                                  
10 push press 105/75                         
15 KB SDLHP 2/1.5p

Thursday July 30

Part A

Every 90sec x 4 R + L side                                                                    
SA Dumbbell complex                           
2 strict press                                     
3 push press                                    
4 push jerks

Part B

Run conditioning – goal is to maintain pace from first round                                  
0-4min- 600m run                          
4-7min- 400m run                      
7-10min- 200m run                                 
10-14min- 600m run                     
14-17min- 400m run                              
17-20min- 200m run                                         
20-24min- 600m run                                            
24-27min- 400m run                      
27-30min- 200m run

Friday July 31

Part A

Deadlift – trying to finish a little heavier this week                                           
With a running clock                             
0:00- 9 reps                                        
2:00- 7 reps                                                
4:00- 5 reps                                        
6:00- 3 reps                                       
8:00 -1 rep                                             
9:00- 1 rep                                            
10:00- 1 rep                                    
11:00 -1 rep                                       
12:00 - 1 rep

Part B

2 rounds                                                       
50 KB swings 1.5/1p                                                                        
30 Pistols
10 bMU or 20 pull ups

Saturday August 1

NO CLASSES TODAY