Monday 7/25
“Strength”
Find a 1RM Jerk
(20 mins)
“Conditioning”
3 Rounds Each For Time
*Change the order of movements each round
A.) 15 Box Jumps (24/20)(20/16)(Step-Ups)
B.) 15 Shoulder To Overhead (135/95)(95/75)(55/45)
C.) 50 Double Unders (100 Single Unders)
D.) 15 HSPU (Box HSPU)(Seated Shoulder Press)
E.) 15 Wall Balls (20/14)(14/10)(8/6)
2:00 Rest
Tuesday 7/26
“Strength”
EMOM x 10
1 Clean
Build to a Heavy
“Conditioning”
Every 5:00 x 3 Sets
500m Row
16 Alt. Pistols (8/8)
8 Deadlift (60-70% 1RM)
Pistol Options:
Single Leg Box Squat
Single Leg Touch Down
Bande/Rig Assisted
Feet Together Narrow Squat
Wednesday 7/27
TeamTastic WOD4
For Time:
21-15-9
Pull-ups (Ring Rows – Scaled)
Burpees to Plate (25lb)
Both Partners Individually
Score is both times added together
For Ring Rows, Toes Must Be in Line With Rig Post
Time Cap: 12:00
At 17:00:
TeamTastic WOD5
100 Calorie Bike
Trade as needed.
Thursday 7/28
“Strength”
EMOM x 8
2 Front Squats
Build to a Heavy
“Conditioning”
5 Rounds For Quality
120Ft. SA Farmer Carry (70/53)
15 V-Ups
120Ft. SA Front Rack Carry (70s/53s)
6/6 Alternating Reverse Goblet Lunge
30 Alt. Plank Shoulder Taps
Silver:(53/35)
Bronze:(35/26)
Friday 7/29
“Strength”
Find a 1RM Snatch
(20mins)
“Conditioning”
9-15-21.
Overhead Squats (135/95)
Push-Ups
*3 Shuttle Runs after each round
*Down and back equals 1
Silver: (95/65)
Bronze: (45/35)
*Sub for front squats
Saturday 7/30
“Conditioning”
Helen
3 Rounds For Time
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
Rest 5:00
3 Rounds For Time
1000m Bike
21 Kettlebell Sumo Deadlift (53/35)
12 Sit-Ups