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070819-071219

July 7, 2019

 

Monday 090819

 

Strength/Skill

5X5 (30X1)
Back Squat

@60-70% of 1RM

-Rest 2:00 b/t Sets-


Workout

AMRAP 15

200m Run

20/15 Cal Bike/Row

12 Strict Pull UPs

 

Tuesday 070919

 

Strength/Skill

On a 10:00 Running Clock...

Handstand Push-up Development


Workout

Two Parts

On a 7:00 Running Clock...

1000m Row then

Max HSPU in Remaining Time 

 

Immediately into 

 

For Time*
35 DB Manmakers (35/20)I(20/15)

*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-Up, Ground to Overhead

 

Finisher

"Suns Out, Guns Out"

3 Sets

7DB Double Hammer Curl 

7DB Double Curl

7 DB Double Curl

 

Wednesday  071019

 

Strength/Skil

Snatch Complex

Every 1:30 For 8 Sets

2 Squat Snatch*

*Sets 1-4 @Moderate Heavy, Building

Sets 4-8 @Heavy, Across

 

Workout

"Double AMRAP"
AMRAP X 4

7 Hang Power Snatch (95/65)I(65/45)

5 Box Jumps (24/20)

Rest 2:00

 

AMRAP X 4

7 Hang Power Snatch (95/65)I(65/45)

5 Box Jumps

 

Thursday 071119

 

Strength/Skill

In Teams Of 2

EMOM X 10 

Min 1 - 3 Deadlift (Athlete Choice, Heavy)

Min 2 - 6 Seated DB Arnold Press (Athlete Choice-Moderate)

 

Workout

Death By Burpee

Min 1 - 1 Burpees... Rest Remainder

Min 2 - 2 Burpees... Rest Remainder

Min 3 - 3 Burpees... Rest Remainder

Min 4 - 4 Burpees... Rest Remainder

etc..

 

*Continue until you can not complete the amount of burpees in the minute. If you fail before the 10 Min Mark, rest 1-2 min then start back at 5 burpees on the min, then 6 the next min, and so on...

 

Friday 071219

 

Workout

"Helen"

3 Rounds For Time

400m Run

21 KB Swings

12 Pull Ups

 

Finisher

5 Sets

:15 Max Russian Twist (Weighted)
:45 Knee Tucks

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