072919-080219

Monday 072919

Workout

3 Rounds For Time

20 Sumo DL High Pull

20 Push Press

800m Run

(115/75)I(95/65)I(75/45)

Finisher

2 Sets

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold

Tuesday 073019

Workout

EMOM X 24

Min 1 - 15/12 Cal Bike/Row

Min 2 - Gymnastic Pull Of Choice

Min 3 - :30 Double KB Front Rack Hold

*Some Options for gym pull...

5-10 Ring Rows

5-10 Strict Pull Ups

5-15 Kipping Pull Ups

1-2 Legless Rope Climbs

2-3 Rope Climbs

Wednesday 073119

Strength/Skill

5X3 (20X1)

Back Squat 70-80% of 1RM

Rest b/t sets

Week 4 of Squat Cycle. Heavier than the previous week's 5X3

Workout

AMRAP X 9

9 Overhead Squats (95/65)I(65/45)

9 Bar Facing Burpees

Cool Down

400m Walk as class

Thursday 080119

Strength/Skill

EMOM X 8

Min 1 - 3-5 Reps Tall Box Jump

Min 2 - Max L hang or Tuck-Hang

Workout

3 Sets for Max Reps

1:00 Cal Row

1:00 Strict Ring Dip or Bench Dip

1:00 Box Jump (24/20)

1:00 Toe To Bar

-Rest 1:00 b/t sets-

Friday 080219

Strength/Skill

Extended Warm-Up

On a 10:00 Running Clock

Build Load & Refine Technique for Workout

Workout

"The Cali Bear"

Every :30 for 20 Minutes

1 Power Clean and Jerk (225/155)I(155/105)

*If you're new to clean and jerks scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper techniques.