July 8-14, 2019

Monday July 8

Deadlift

10×3 @ 70-80%

Farmer Hold Box Step Up

3×8/leg work to a max weight

Tempo Barbell Good Morning @ 2111

3×8 work to max following tempo

 

Tuesday July 9

4 Rounds For Time

400 M Run

12 Thrusters 95/65

12 Toes 2 Bar

 

Wednesday July 10

Snatch

3×3 @ 78,80,82%

Back Squat

4×5 @ 60,2×65,70%

For Time

20 Overhead Squat 45/35

10 Hang Power Snatch 65/45

10 Power Clean 95/65

20 Front Squat 115/75

 

Thursday July 11

Tempo Handstand Push Up @ 30X2

4×6

Strict Pull Ups

8×3

AMRAP 10

30 Double Unders

10 Hollow Rocks

10 Arch Rocks

10 Push Ups

10 Ring Row

 

 

Friday July 12

Open Workout 17.1

For time: *20 min cap
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Saturday July 13

Partner WOD

400m Run

120 Wall Balls (20#/14#)

200m Run

80 Toes to Bar / Strict Hanging Knee Raises

200m Run

60 DB Step Overs (40’s/25’s)

400m Run

**Run together, break up other exercises how you wish

 

Sunday July 14

Alternate:

3×10-12

Single Arm DB Row

3×10-12

Single Arm KB Bottoms Up Bench Press

Tabata

Double Unders

R2

Tabata

Burpees

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