Monday July 19 - Saturday July 24, 2021

Monday July 19th

Part A

3 rounds NFT                                                 
RNT deadbugs- banded                  
Seated good mornings

Part B

5 Rounds                                                   
10 Right arm SA OH Walking lunge 50/35                                                         
25 WBS 20/14- 10/9ft                     
10 Left arm SA OH Walking lunge 50/35                                             
10 SA Devils press    
 
Tuesday July 20th

Part A

5 Sets                                                     
1 Snatch Grip DL -Pausing 1sec at shin, knee & hips                 
1 Snatch grip DL                                 
1 Snatch grip Pull

Part B

5 sets  @ 75%                                                  
1 Power snatch                                  
1 Squat snatch                                
1 Pausing 2 sec at bottom OHS

Part C

AMRAP 5 min                                       
21 Power snatch 75/55               
21 Burpees                                       
21 Cal row                                              
rest 3min                                      
AMRAP 5 min                                       
15 Squat snatch 95/65               
15 Burpees                                    
15 Cal row                                           
rest 3min                                    
AMRAP 5 min                                       
9 OHS 115/75                                            
9 Burpees                                        
9 Cal row   

Wednesday July 21st

Part A

Bench Press                                       
4 x 6    

Part B

4min AMRAP                                         
15sec HS hold                                     
 3-6-9- Push ups- Narrow grip- elbows in tight   

Part C

Running clock- 18min                                   
Every 3 minutes                                            
3 rounds                                                 
10/7 cal row/ bike/ ski                                
7 C2B                                                    
7 Thrusters 115/75   
                            
Every 3 minutes                                  
3 rounds                                                   
7 Thrusters                                                          
7 T2B                                                
10/7 cal row/ bike/ ski

Thursday July 22nd

Part A

5 Sets for quality                                      
1 *Pausing power clean                  
1 power clean                                
1 *Pausing push jerk                   
1 push jerk                                          
* Pause 2sec in the receiving position

Part B

3 x 4 Tempo Front squats          
(5,0,x,1)- finish a little heavier than last week.

Part C

25 Min AMRAP                                             
1000m/800m row or 800m run                                  
40 pull ups  
then                                                       
10 rounds of Macho Man                         
3 Power cleans  135/95                                
3 front squats                                             
3 push jerks   

Friday July 23rd

Part A

Strict Press                                                               
5 rounds                                                               
1 tempo strict press (4,1,1,1)                                               
2 strict press regular tempo

Part B

AMRAP 15min                                      
50 DU's                                                     
30 WBS 20/14                                        
15 KB SDLHP 1.75/1.25p
 
Saturday July 24th 

Part A

15min Mobility- class choice

Part B

10 Rounds for time                             
5 strict pull ups                                                        
10 Push ups 
15 "X" DB movement50/35   
                                              
Round 1-DB push press                                      
2-DB burpees                                       
3-DB P cleans                                                  
4-DB floor chest press                            
5-DB lunges                                                  
6-DB Front squats                                                   
7-DB Bent over rows                            
8-DB Alt snatches                            
9-DB Deadlifts                                          
10-DB Thrusters