Monday July 26 - Saturday July 31, 2021

Monday July 26th

Part A

Bench Press                                      
5 x 5  

Part B

4min AMRAP                                         
1 Wall walk                                           
3-6-9- Push ups- Narrow grip- elbows in tight

Part C

Weekly Run   
2 rounds                                         
1mile run rest 3min                             
800m run 2min rest       
                                                                                                   
OR  
                                                                     
50/35 cal row                                         
100 DU's                                                    
1000m run                                               
100 DU's                                                   
50/35 cal row 

Tuesday July 27th

Part A

E2MOM x 4                                                   
20-16-12-8                                                       
FR BB Lunge                                        
Increasing loads     
                           
Part B

E2MOM x 3                                             
8/leg  Duo DB Bulgarian Split squat  

Part C

AMRAP 5 min                                       
Buy in 50 WBS 20/14- 10/9'                  
12 Deadlifts 155/115                                            
12 Burpees over bar                                            
rest 3min                                 
AMRAP 5 min                                       
Buy in 35 WBS 20/14- 10/9                                                           
9 Deadlifts 185/ 135                                                                
9 Burpees over bar                                             
rest 3min                                  
AMRAP 5 min                                       
Buy in 20 WBS 20/14- 10/9'                                                    
6 Deadlifts 225/155                                            
6 Burpees over bar                                             
rest 3min                                                 
The wallballs are the buy in only- do them once each 5min AMRAP     
       
Wednesday July 28th

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 @ 80%                                                   
1 Power snatch                                  
1 Squat snatch                                
1 Pausing 2 sec at bottom OHS

Part C

2 min AMRAP x 6 rounds                     
20 KB swings 1.5/1p                        
10 ring rows                                          
5 HSPU                                                   
Max squat snatch 125/85          
Rest 2min

Thursday July 29th

Part A

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

Part B

For time                                                
15 cal row                                               
12 T2B                                                            
9 strict press 95/65                            
15 cal row                                                 
12 T2B                                                          
15 Push press                          
15 cal row                                                 
12 T2B                                                          
21 Push jerks   
     
Friday July 30th

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

Part C

50 DU's                                                 
500m Row                                            
50 DU's  
then                                                          
10 rounds of mini DT 155/105                                                 
4 Deadlifts                                                  
3 HP cleans                                            
2 push jerks 
  
Saturday July 31st

Part A

15min Mobility- class choice

Part B

XXX Cindy                                            

20min AMRAP                                  
10 pull ups                                          
20 Push ups                                         
30 Air sqauts                                               
15 Pull ups                                              
30 Push ups                                                     
45 AIr Squats                             
20 Pull ups                                              
40 Push ups                                                   
60 AIr Squats                                       
25 Pull ups                                              
50 Push ups                                              
75 AIr Squats                                             
30 Pull ups                                                  
60 Push ups                                       
90 Air squats