Monday July 31 - Saturday Aug 5, 2023

Monday July 31

Part A

Every 90 sec-8 sets (12min) -                                                       

1 High hang snatch from hips+ 1 hang snatch from knee + 1 snatch from floor  

 

Part B

6min EMOM                                   

2 pause snatch pulls- Pause 2 sec- 3" off floor and at knee - finish pull 

Start at 80% of above max load             

 

Part C

4 Rounds                                                                

7 OHS 115/75                                        

7 Power snatches 115/75                                        

21 Cal row          

 

Tuesday Aug 1

Part A

15min Bar muscle up practice                                 

10 Jumping beat swings off a box                                                  

5 Box jumping transitions                                  

3 Spotted BMU                                               

 

Part B

3 rounds                                       

5 MU's OR                                

5 Strict pull ups                      

5 strict dips                                  

50 DU's                                      

10 TTB                                                                                                     

 

Wednesday Aug 2

Front squat 3,3,0,0 focus on tempo and TUT WBS- 2sec pause at bottom- focus on timing 

and technique    

                                        

Part A

BS 5 x 50% 1RM + 10 WBS                                               

Rest 1 min                                                         

BS 4 x 60% + 10 WBS                                     

Rest 1min                                                       

BS 3 x 70% + 10 WBS                                  

Rest 1min                                                      

BS 2 x 75% + 10 WBS                                       

Rest 1min                                                    

BS 1 x 80% + 10 WBS

 

Part B

10-1 ladder                        

Thrusters 95/65                                     

Pull ups        

 

Thursday Aug 3

40min AMRAP                              

400m run one round and 500m row the next...                                         

50 KB Tater 1.5/1p                                   

40 SA KB Step up- 20/arm                                                         

30 GHD                                                                

20 wall facing HS shoulder taps                                                                 

10 Box Jumps 24/20

 

Friday Aug 4

Part A

Every 90sec for 12min 

1 hang clean + 1 clean- adding load each set 

 

Part B

EMOM x 6                                          

3 Power Clean & Jerk at 50% of above max

 

Part C

3 rounds                                

100m of front rack KB carry (One KB in each hand- keep elbows high (1.5/1p)                                                       

12 tire flips                                           

24 Cal row                                              

48 DU's

 

Saturday Aug 5

Open gym today for the long weekend.  No coached classes today.

And, reminder - no classes Monday Aug 7.

Run 800m: 2min rest x 1                                                                                               

Run 400m: 1min rest x 2                                          

Run 200: 30sec rest x 4                     

At the 25min mark                                 

EMOM x 10- 10 burpees