

072720-073120
Monday 072720
STRENGTH
ON A 5:00 RUNNING CLOCK…
Practice Heaving Snatch Balance with Light Weight
into...
ON A 10:00 RUNNING CLOCK…
Build a Moderate-Heavy Complex of:
1 Power Snatch
+
1 Squat Snatch
(Score is Weight)
WORKOUT
4 SETS
AMRAP x 3 MINUTES
3 Power Snatch (115/75)|(75/55)
3 Overhead Squats
3 Lateral Burpees Over Bar
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
Tuesday 072820
SKILL
EMOM x 10 MINUTES
MIN 1 - 10/8 Cal Row for Quality


072020-072420
Monday 072020
WARM-UP
TABATA (:20 ON/ :10 OFF)
MOVT 1 - Air Squat
MOVT 2 - Up-Down
Into…
2 SETS
10 Alternating Groiners (with a reach to the sky)
:20 DB Front Rack Hold
10 Push-Ups to Down Dog (active press back & :01 hold)
*From here, move into a simple Squat prep session followed by your teaching…
WORKOUT
FOR TIME
100 DB Front Squats (50/35)|(35/20)
*Every minute including at 0:00, perform 5 Burpees
(Score is Time)
FINISHER
4 SETS FOR QUALITY


071420-071920
Monday 071320
WARM-UP
2:00 Row/Bike/Run
Into…
AMRAP x 6 MINUTES
20 Single Unders
10 Clean Deadlifts
8 Hang High Pulls
6 Hang Muscle Cleans
10 Elbow Punches
4 Hang Power Cleans
WORKOUT
FOR TIME
150 Double Unders
50/40 Cal Row
30 Push Jerks (155/105)|(115/75)
30 Hang Power Cleans
30 Bar Muscle Up or Burpee C2B Pull-Ups
150 Double Unders
50/40 Cal Row
(Score is Time)
Tuesday 07142020
WARM-UP
EMOM x 6 MINUTES
MIN 1 - :30 Pike Hold + :30 Inch Worm + P

070620-071020
Monday 070620
WARM-UP
400m Run or 500m Row (athlete choice!)
into...
2 SETS
10 Alternating Groiners
10 Glute Bridge-Ups
10 Alternating Heel & Knee Grab
Then into w/ Empty Barbell…
2-3 QUALITY SETS
7 Strict Press (press and hold at top)
7 Good Mornings
7 Bent Over Rows
WORKOUT
AMRAP x 18 MINUTES
7 Ring Muscle-Ups or 10 Burpee Pull-ups
10 Deadlifts (275/195)|(185/135)
35 Sit-Ups
(Score is Rounds + Reps)
FINISHER
FOR QUALITY*
1:30 Tuck Hold
1:30 Plan