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070218-070618

July 1, 2018

 

Monday 070218


Strength

Build to a Heavy Set of 3

Back Squat

 

Conditioning

4 Rounds:
400 Meter Run
50 Air Squats


Tuesday 070318

 

Conditioning

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

 

 

Wednesday 070418

 

4th of July Workout!
One class 9:15am!

 

Thursday 070518

 

Strict Press

5X5


Push Jerk

3X3

 

Split Jerk

3X1

 

Each movement is done at the same weight for all sets!

 

Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

 

Each Partner runs all three runs

PT.1-Runs 200m

PT.2 Runs 200m when PT.1 gets back

PT.1 Runs 400m when PT.2 gets back

etc...
 

Friday 070618

 

Conditioning

Fight Gone Bad

3 Rounds of 1 Minute at Each Station:
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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