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08.1.19

7/31/2019

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Strength

Back Squat
8-8-8

*Start at 65% and build to 70-75%

Conditioning

5 Rounds For Reps:
1 Minute AbMat Sit-ups
1 Minute Air Powered
1 Minute BB Back Squats (45-55%)
1 Minute Rest



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07.31.19

7/30/2019

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Strength

5x
A) 8 Snatch Grip RDLs
B) 8 DB Bench Press (parallel)

Conditioning

4 x 1:30 on/1:30 off

15 Kettlebell Swings (53/35)
AMRAP Cal Row

*Score is total cal

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07.30.19

7/29/2019

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Strength

EMOM 20
1 Power Clean + Push Jerk

*Start at 50-55% of your 1RM Power Clean and increase
Every Other Set. (So you should do the same weight for at least 2 sets before increasing).

Cool Down
​

3 Rounds For Quality:

10ea Pallof Press
20 Banded Tricep Push Downs
:30 Ring Plank Hold
20 Banded Upright Rows
10 Supine Leg Lifts
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07.29.19

7/28/2019

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Strength
Overhead Squats

3-3-3-3-3
*Build to a technically perfect 3

Conditioning

AMRAP 8:

6 Alt Db Snatch 50/35
3 Burpee Pull Ups

RX+ 70/50, Bar Muscle Ups
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07.27.19

7/26/2019

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Strength

EMOM 9:

1) 6ea BB Front Rack Reverse Lunge
2) 12 DB KB Russian Swings
3) :30 Hollow Rock

Conditioning

With a Partner

For Time:

800m Run Together
50 Deadlifts (185/135) split
400m Run Together
50 Wallballs (30/20) split
800m Run Together

21:00 Time Cap
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07.26.19

7/25/2019

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Strength

4 Sets:

A) 8 Front Squats from floor (60-70% 1RM Power Clean)
B) 6 Supinated Strict Pull Ups (weighted if possible)

**Rest 1:30 between
​
Conditioning

Tabata 20/10
8 Rounds of Each; 1:30 to rest and rotate

A) Box Jump Overs 24/20
B) Burpees to Target
C) Cal Bike
D) DU's

*RX+ Bar Facing Burpees; Cal Ski

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07.25.19

7/24/2019

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Conditioning

AMRAP 27:
50' 1A OH Walking Lunge 50/35
5ea 1a DB Clean & Jerk 50/35
100m KB Front Rack Carry
10 BB Strict Press 115/75
200m Farmers Carry
20 Push Ups



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07.24.19

7/23/2019

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Strength

DB RFESS
8-8-6-6-4 ea

-rest 1:00-

8-8-6-6-4e ea
KB Half Kneeling Bottoms Up Press
**Building; Rest 2:00 between

Conditioning

2:00 on/1:00 off x 3

15 Toes to Bar
AMRAP DB Thrusters 50/35

*RX+ 20 T2B

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07.23.19

7/22/2019

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Strength

BB Bench Press
5-5-5-5-5
*20 UB Russian Swings AHAP between each set

Conditioning

EMOM 7:
1) 7 Power Cleans @ 50% your 1RM + 1 Push Jerk
2) 6 Power Cleans + 2 Push Jerks
3) 5 Power Cleans + 3 Push Jerks
4) 4 Power Cleans + 4 Push Jerks
5) 3 Power Cleans + 5 Push Jerks
6) 2 Power Cleans + 6 Push Jerks
7) 1 Power Clean + 7 Push Jerks
​
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07.22.19

7/21/2019

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Strength

Sumo Deadlift
4-4-4-4

Conditioning

E4M x 4
Row 400/300m
20/15 Pull Ups


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