Monday 7/11
“Strength”
Clean
3×1@ 90-95%
(15-20 min Clock)
“Conditioning”
3 Rounds For Time:
20 Deadlift (155/105)
20 Medball Cleans (20/14)
Tuesday 7/12
“Strength”
Jerk
3×1@ 90-95%
(15-20 min Clock)
“Conditioning”
10 AMRAP
20 Toes To Bar
100 Double Unders
20 Handstand Push-Ups
100 Double Unders
Wednesday 7/13
TeamTastic Starts!
WOD 1 AMRAP 24 minutes:
P1: 3:00 Row
P2: 3:00 AMRAP
– Partners switch every 3:00
5 Goblet Squats (53/35) (35/25)
10 Box Jump Overs (24/20) (20/16)
15 Kettlebell Swing (53/35) (35/25)
Score 1: Meters Rowed
Score 2: Rounds + Reps
Thursday 7/14
“Strength”
Front Squat
3×1@ 90-95%
(15-20 min Clock)
“Conditioning”
E2MOM For 16:00
*Alternate between
1.) 4 Shuttle Runs + 3/3 Cossack Squat
2.) 5 Bench Press @ 75% 1RM + 10 DB Reverse Flys
Friday 7/15
“Strength”
Snatch
3×1@ 90-95%
(15-20 min Clock)
“Conditioning”
RX
Amanda
9-7-5.
Ring Muscle Up
Squat Snatch (135/95)
Rest 5:00
15-12-9
Power Clean (135/95)
Strict Pull-Ups
Scaled
9-7-5
C2B/Pull-Ups/Asst. Pull-ups
Power Snatch (95/65)
Rest 5:00
15-12-9
Power Clean (95/65)
Ring Rows
Saturday 7/16
“Conditioning”
5:00 AMRAP
10/8 Calorie Row
5 Burpees Over Rower
Rest :90
5:00 AMRAP
10 Weighted Medball Sit-Ups (20/14)
8/8 SA Half Kneeling KB Strict Press
Rest :90
5:00 AMRAP
10/8 Calorie Row
5 Burpees Over Rower
Rest :90
5:00 AMRAP
10 Weighted Medball Sit-Ups (20/14)
8/8 SA Half Kneeling KB Strict Press
