Monday 7/26
“Strength”
E2MOM x 4
2 Power Snatch + 1 Full Snatch
80-85%
(spend 8-10 min warming up to 80%)
“Conditioning”
Open WOD 13.4
AMRAP 7
3 Clean & Jerks, 135/95 lbs
3 Toes-to-bars
6 Clean & Jerks, 135/95 lbs
6 Toes-to-bars
9 Clean & Jerks, 135/95 lbs
9 Toes-to-bars
… Continue adding 3 reps each round
to each movement until time expires.
Tuesday 7/27
“Strength”
E3MOM x 5
6/6 Alt. Back Rack Reverse Lunges
6/6 SA Bent Over KB Row
same weight as last week or heavier for lunges
increase weight from last week on rows
“Conditioning”
16min EMOM
Alternate movements for max reps
1- Shuttle Runs
2- Box Jump Overs (24/20)
3- KB Sumo DL High Pull (53/35)
4- Rest
Wednesday 7/28
“Conditioning”
With a 45/35 Barbell:
1000m Row
50 Back Squat
50 Front Squat
50 OHS
2000m Bike
50 Strict Press
50 Push Press
50 Push Jerk
1000m Row
50 Hang Power Clean
50 Hang Power Snatch
2000m Bike
(30min Cap)
Trade Reps As Needed
Silver: 35/25, 50s
Bronze: 25/15, 40s
Thursday 7/29
“Strength”
E2MOM x 5
3 Squat cleans @ 80%
(spend 8-10 min warming up to 80%)
“Conditioning”
21-15-9
Alternating DB Snatches
Burpees Over Dumbbell
Rest 3 mins
15-12-9
Alternating DB Squat Clean
Burpees (not over dumbbell)
Friday 7/30
“Strength”
3 Rounds For Quality
6 SA Shoulder Press Left
60ft SA OH Carry Left
6 SA Shoulder Press Right
60ft SA OH Carry Right
Rest 1:00
3 Rounds For Quality
6-10 inverted row/ring row
:30 Rest
:30 L-Sit Paralette/Ring Hold in Top Support
:30 Rest
10 Hollow Body Banded Pull-Overs
Rest 1:00
“Conditioning”
5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Dumbbell Walking Lunges, 35/25 lbs
(Time Cap: 16:00)
Saturday 7/31
“Conditioning”
Every 5:00 x 6
300m run
12 Kettlebell Swings (53/35)
12 Kettlebell Gobet Squats
Rest the remainder of the 5:00
after completeing all reps. The clock is
continuos, no rest between intervals.
Run will go to the corner and back.
