Rest Day
Monthly Archives: July 2016
Saturday 7-30
In teams of two with one partner working at a time…
100 Wall Balls 20/14
100 Pull Ups
50 Power Snatch 95/65
50 Clean and Jerk 135/95
50 Deadlift 225/155
100 Box Jump Over 24/20
100 KBS 70/53
Friday 7-29
Mobility: Hips/Lats
A: 10 min EMOM
Odd: 40 DUs
Even: 3 Power Snatch + 2 Hang Squat Snatch 95/65
B: 10 min EMOM
Odd: 15 Burpee
Even: 5 Squat Snatch 135/95
C: For Time
100 DUs
8 Squat Snatch 165/115
50 Burpee
8 Squat Snatch
100 DUs
Thursday 7-29
Mobility:Hips:/OH Pos
A: 5-5-5-5-5
OHS 70-80%
B: 3 Rounds For Time
800m Run
20 OHS 95/65
Wednesday 7-28
“Wear Pink”
Mobility: Glutes/Adductors/IT/OH
A: 3 Rounds
8 DB Deadlift
8 DB Front Squat
8 DB Push Press
8 DB Thruster
B: 5-5-5-5-5
Back Squat 70-80%
C: 8 Rounds For Time
8 Thruster 95/65
8 Back Squat 95/65
8 S2OH 95/65
8 Push Up
Tuesday 7-26
Mobility: Hips/Lats
A: 5-5-5-5-5
Front Squat 70-80%
B: 6 min AMRAP
1-2-3-4 and so on adding one rep
Front Squat 135/95
Burpee
Pull Up
2 min rest
C: 6 min AMRAP
1-2-3-4 and so on adding one rep
Front Squat 185/125
Burpee
Pull Up
2 min rest
D: 6 min Amrap
1-2-3-4 and so on adding one rep
Front Squat 225/155
Burpee
Pull Up
Monday 7-25
Mobility: Hips/Front Rack
A: 15 min EMOM
Min 0-5: 5 Power Clean
Min 5-10: 3 Power Clean
Min 10-15: 1 Power Clean
B: For Time
100 DUs
10 Power Clean 135/95
80 DUs
8 Power Clean 155/105
60 DUs
6 Power Clean 185/125
40 DUs
4 Power Clean 225/155
20 DUs
2 Power Clean 245/165
Friday 7-22
“Happy Birthday Nick”
Mobility: Adductors/IT Band/L and T Spine/Lats
30 min EOMOM
1) 15/12 Cal Row
2) 15 KBS 70/53
3) 3 Rope Climb
4) 5 Power Clean 185/125
5) 15 GHD Sit Up
6) 5 Bar MU
