Wednesday 7-29

Mobility: IT Bands/Adductors/Lats

A: 5 min DU Skill
* If you have DUs, 5 min AMRAP

B: 3-3-2-2-1-1
Snatch Balance (Rig)

C: 2-2-2-2-2
Squat Snatch
* No resting longer than 5 sec between first and second rep

D: For Time
50 DUs
5 Squat Snatch 135/95
50 DUs
4 Squat Snatch
50 DUs
3 Squat Snatch
50 DUs
2 Squat Snatch
50 DUs
1 Squat Snatch
50 DUs

Standard

Tuesday 7-28

Mobility: Lats/OH Pos

A: Tabata Burpees
8 Rounds
20 On
10 Off
*score total number of Burpees

B: 10 min EOMOM
Odd: 10 Pull Ups
Even: 10 S2OH 115/85

C: 12 min AMRAP
3-6-9-12-15-18…. adding by 3s
Pull Ups
G2OH 75/55
Burpees

Standard

Monday 7-27

Mobility: Hips/Front Rack

A: 3 Rounds
10 Cat/Cow
5 Superman (3 sec)
15 sec Hollow Hold (Floor)

B: 3-3-3-3-3
Front Squat (Rig)
* Pause 3 sec at the bottom of rep 1, then regular speed for next 2

C: 5 Rounds For Time
15 Front Squat 95/65
15 Wall Balls 20/14

Standard

Friday 7-24

Mobility: OH Pos/L and T Spine

A: 1-1-1-1-1 (Rig)
Strict Press
Push Press
Push Jerk

* Finish strict press sets before moving on to pushes
* Everybody will move to next movement at the same time

B: 4 Round AMRAP
(3 min rounds with 2 mins rest between rounds)
4 Power Clean
8 S2OH

Round 1 – 95/65
Round 2 – 115/85
Round 3 – 135/95
Round 4 – 185/125

* Pick up new round where you last left off

Standard

Thursday 7-23

Mobility: Calves/Chest/Shoulders

A: Every 90 sec for 9 mins
36 DUs
6-12 T2B

B: Every 90 sec for 9 mins
3 Burpees
15 Box Jump Overs 24/20

C: For Time
100 DUs
400 m Run
100 DUs
800 m Run
100 DUs
400 m run
100 DUs

Standard

Wednesday 7-22

“Happy Birthday Nick Anderson”
💍👮🚔🍩

Mobility: Hams/Low Back/Lats

A: 8 min EOMOM
Odd: 4-8 HSPU
Even: 8 Russian KBS 53/35 into
8 American KBS 53/35

B: 5-5-5-3-3-3
Deadlift
*Control each final rep down

C: For Time
20 Deadlift 225/155
20 HSPU
40 Wall Balls 20/14
80 AMSU
40 Wall Balls
20 HSPU
20 Deadlift

Standard