0718/22-07/22/22




Monday (Jul 18th)


Strength:

10:00 EMOM

3 Squat Snatches @115/80lbs


Compete:

For Time: (w/partner)

100/80 Cal Bike

Then

5 Rounds

12 Burpee to touches

12 TTB


Train:

For Time: (w/patner)

80/60 Cal Bike

Then

5 Rounds

10 Burpee to touches

10 Knee Raises


Tuesday (Jul 19th)


Strength:

Back Squat

5-5-5 Reps


Compete:

15:00 AMRAP

10 Strict Pull Ups

0:20 L-Sit Hold

10 SHSPUs

*Focus mainly on quality and form.


Train:

15:00 AMRAP

10 Ring Rows

:20 L-Sit Hold

10 DB strict press


Wednesday (Jul 20th)


Strength:

Snatch Grip Push Press + 2 OH Squats

1-1-1-1-1


Compete:

For Time:

10-9-8-7-6-5-4-3-2-1

Deadlifts @275/185lbs

10 Push Ups

*Push-ups are after each set of deadlifts.

**20:00 Time Cap


Train:

10-9-8-7-6-5-4-3-2-1

Deadlift @185/125lbs

10 Push Ups

*Push ups are after each set of deadlifts


Thursday (Jul 21st)


Compete:

Every 5:00 x5 Rounds:

500m Row

400m Run

Train:

Every 5:00 x 5 Rounds:

400m Row

300m Run


Friday (Jul 22nd)


Strength:

Push Jerk + Split Jerk

5x1


Compete: 4 Rounds each: (alt Rounds w/partner)

16/13 Cal Bike

10 S2OH @155/105lbs

16/13 Cal Bike

*you go I go*


Train:

4 Rounds each (alt rounds w/partner)

13/10 Cal Bike

10 S2OH @115/85lbs

13/10Cal Bike

*you go I go*

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