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071723-072123




Monday

Push + Crunch = Punch

12min EMOM

- 8 Bench Press 60-65%

- 20 AbMat Sit Up

- Rest

Build or stay but MUST be unbroken


Patches

4 Rounds For Time

6 Power Clean 135/95

8 STOH

12 Ring Dip


12min Cap


Fitness:

10 DB(2) Power Clean

10 DB STOH

16 Push Up/12 Box Dips


RX+:

155/105

6/4 RMU

 

Tuesday

Front Squat

In 20min find a 1RM


Today's the day! If you were here last week you should have some idea what to shoot for today. If you do not wish to test your 1RM Front Squat today you can complete 5x3 Start at 70-75 and build


Drum Kick

14min AMRAP w/ Partner

800m Run

80 Wall Ball 20/14

800m Ski

40 DB(2) Box Step Overs 35/20, 24/20


Fitness: 100 Air Squat

40 Unweighted Step Overs


RX+:50/35

 

Wednesday

What's my age again?

For Time

3 Rope Climb

10 T2B

40 Alt DB Snatch 35/20

2 Rope Climb

20 T2B

40 Alt Hang DB Clean

1 Rope Climb

30 T2B

12 SA Alt Devils Press


20min Cap


Fitness:

6 Rope Pulls, 4 Rope Pulls, 2 Rope Pulls

Strict Knee Raise


RX+: 50/35


Arm Finisher

Complete in as large sets as possible

100 Barbell Bicep Curls

100 Banded Tricep Push Down

 

Thursday

Saint-Tropez

Every 4min x 6

15/12 Cal Bike

15/12 Cal Row

12 Burpee Over Line

 

Friday

Snatch

2 Snatch Pull + 1 Snatch


Every 90sec x 7


Start around 65% and build


All Unbroken with no resetting

Goal is to work on a more explosive pull and work on timing. For the Snatch Pull, arms can bend a little after the hip extension but we are not doing a High Pull. If we are still getting comfortable with the Snatch an Olympic Lifting we can do 2 Snatch Grip Deadlift as a modification.

 

Fitness

3 Deadlift


Laundry Day

For Time

15-12-9-6

Power Snatch 75/55

Overhead Squat

Push Up

10min Cap


Fitness:

Alt DB Snatch

DB (1) Front Squat

Push Up


RX+:

95/65

Strict HSPU

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