Workouts for 7/2-7/7/2018

Monday, July 2

STRENGTH

6 Supersets:
    2 Bench Press @ 80% of 2RM
    8/5 Strict Pull-Ups     FB: Weighted

CONDITIONING

7 Min AMRAP:
    20 Double Unders
    6 Chest to Bar Pull-Ups
    40 Double Unders
    12 Chest to Bar Pull-Ups
    60 Double Unders
    18 Chest to Bar Pull-Ups

EXTRA WORK

Accumulate 5 Minutes of Sandbag Holds (60/40#)


Tuesday, July 3

STRENGTH

4-4-4-4-4 Overhead Squat

CONDITIONING

3 Rounds:
    Run 400m
    15 Clean and Jerk (135/95#)

EXTRA WORK

Partner row:
    60 Calories


Wednesday, July 4

*Happy 4th of July!! -- 10a Only*

“7/4/1776”
7 Rounds for time:
    4 Power Cleans (155/105#)
    17 Push-ups

Then...

    76 Wall Balls (20/14#)
    242 Double-Unders

EXTRA WORK

8 Rounds:
    Reverse tabata L-sit hold hanging from bar
    (10s Work / 20s Rest)


Thursday, July 5

STRENGTH

A. 10 Minutes for Review and Find Weight of
    Curtis P Complex:
        power clean + left leg lunge + right leg lunge + push press

B. 10 Minute EMOM:
    2 Curtis P Complexes

C. 4x12 Axle Bar Deadlift
    4 Heavy sets

EXTRA WORK

4 Rounds:
    1 Minute plank


Friday, July 6

STRENGTH

4 Supersets:
    2 Strict Press
    60s Front Rack Hold

CONDITIONING

A. Mainsite 20180612
    5 2-Min Rounds of:
        18/14 Cal Row
        Max Sit-Ups

B. Tabata Air Squats


Saturday, July 7

*Community Day -- 10a Only*