July 2020

Wednesday July 28, 2020

July 29, 2020

Power Clean
build up to heavy 3
3×1 at 100%

15 Minute AMRAP
5 Power Cleans
3 Pull-ups
400m Run

Monday July 27, 2020

July 27, 2020

Squat build up to heavy 3Pressbuild up to 1 8 Rounds2 Squats (90% of 3)3 Press (85% of 1) 4 Rounds25 KB Swings5 Pull-ups

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Friday July 24, 2020

July 24, 2020

Hex Bar Deadlift build up to heavy 5 6 Rounds5 Deadlifts (85% of 5)3/3 Turkish Get-ups Tabata Style Planks Mountain Climbers

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Wednesday July 22, 2020

July 22, 2020

Power Snatch + Overhead Squatbuild up to heavy 3+2THEN 3x 2+1 at same weight OTMOdd: 3 Power Snatch +2 Overhead Squats + 4 Good Mornings (75% of 3+2)Even: 3 Power Snatch + 2 Overhead Squats (75% of 3+2) + 4 Star Jumps

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Monday July 20, 2020

July 20, 2020

StrengthGlute Bridge build up to heavy 5 Floor Press build up to heavy 1 5 Rounds8 Glute Bridges (80% of 5)3 Floor Press (85% of 1) Conditioning2 Rounds for Time500m Row400m Run

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Friday July 17, 2020

July 17, 2020

Front Squatbuild up to heavy 5Pressbuild up to heavy 3 6 Rounds3 Squats (85% of 5)5 Press (85% of 3) 8 Minute AMRAP100m Cross Carry 8 Knees to Elbows

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Wednesday July 15, 2020

July 15, 2020

Hex Bar Deadlift build up to heavy 7 try to match heavy 5 from last week. 6 Rounds5 Hex Bar Deadlifts (80%of 7)6/6 Windmills Conditioning8 Minutes on the Minute 6 DB Push-up to Rows 4 Star Jumps

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Monday July 13, 2020

July 13, 2020

Power Clean + Front Squatbuild up to heavy 2+3 6 Rounds not for TimeOdd: 1 Power Clean + 3 Front Squats (90% of 2+3)Even: 3 Power Cleans + 5 Front Squats (75% of 2+3)ALL Rounds: 8 Dips Conditioning Mixed TababtaA) Hanging L-Sit Scap Pull-upsB) Push – Ups

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Friday July 10, 2020

July 10, 2020

Glute Bridge build up to heavy 5Floor Pressbuild up to heavy 5 5 Rounds 3 Floor Press (100% of 5)8 Glute Bridges(85% of 5) 8 Minute AMRAP 8 DB Thrusters8 Knees to Elbows

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