July 23-July 29 2018

Monday July 23

Push Jerk 3×3 @ 80%

Split Jerk 1×2@85%

2×1 @ 90%

2×1 @ 95%

4 RFT

4 Pull Up

6 T2B

8 Hand Release Push Up

 

Tuesday July 24

3 Rounds for Max Reps

2 Min. DB Burpee Clean and Jerk 50/35

2 Min. KB Box Step Ups 53/35

2 Min. Row for Max Cals

2 Min. Rest

 

Wednesday July 25

Deadlift

3×6 @ 70%

AMRAP 20

10 SDHP 75/55

100 M Run

15 WallBall 20/14

100 M Run

10 Overhead Lunge 75/55

 

Thursday July 26

Every 4 Min x 5

400 M Run

20 Ab-Mat Sit ups

10 KB Swing 70/53

 

Friday July 27

Back Squat

3×8 @ RPE 9

AMRAP 13

7 Power Clean 95/65

7 Thruster

20 Double Unders

 

Saturday July 28

For Time:

2 Rounds

300/275m Row

10 Burpees

Immediately Into:

3 Rounds

400m Run

15 Tuckups

1 min Superman Hold

 

Sunday July 29

4 Sets

10 DB Stiff Legged Deadlifts (controlled tempo)

12 Opposite Toe Touches from Plank

AMRAP 9

36 Double Unders

9 Med Ball Cleans (20#/14#)

 

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