Monday 7/18
“Strength”
EMOM x 8
1 Jerk
build up to ~80%
(Save max for next week)
“Conditioning”
10-9-8-7-6-5-4-3-2-1
Deadlift (275/185)
Box Jumps (30/24)
Scale: ~60-70% 1 RM Deadlift
(24/20″) (20/16″)
Step-Ups
Tuesday 7/19
“Conditioning”
4 Rounds
Each For Time
30 Double Unders
20 Cal Row
10 Burpees Over Rower
20 Cal Row
30 Double Unders
Rest 2:00
Rest 5:00
3 sets
Max Rep Unbroken C2B
Rest 1:00 Between Sets
Wednesday 7/20
TeamTastic WOD 2
In 30 minutes:
Max Clean
Max Bench Press
Max Front Squat
*Must be completed in this order
*Score is total weight combined
*Can start the clean with a preloaded barbell
Thursday 7/21
“Conditioning”
16 EMOM
Min 1: Max Calorie Bike
Min 2: :30 Max TTB
Min 3: 3-5 Wall Walks
Min 4: Rest
Rest 5:00
16 EMOM
Min 1: 6/6 SL KB Deadlift
Min 2: 10 Banded Face Pulls (3sec eccentric) +
8/8 SL GLute Bridge
Min 3: :30 Hollow Hold
Min 4: 10 Barbell Curls
Friday 7/22
“Strength”
EMOMx8
1 Snatch + 1 Hang Snatch
build in weight
(Save max for next week)
“Conditioning”
12 AMRAP
6 SA DB Thrusters Right Arm (50/35)
60ft. OH Carry Right Arm
6 SA DB Thrusters left Arm (50/35)
60ft. OH Carry Left Arm
15 Sit-Ups
Saturday 7/23
“Conditioning”
6 Rounds For Time
14 Box Step Overs w/ 1 DB (50/35)
15/12 Cal Row
14 Push-Ups
400m Run
Rest 1:00
