Workouts for 7/23-7/28/2018

Monday, July 23

STRENGTH

10, 15, 20 Rep Back Squat

CONDITIONING

For time:
    30-20-10
    Wallballs (20/14#)
    Pull ups

EXTRA WORK

400m Burden carry


Tuesday, July 24

CONDITIONING

A. 3 Rounds:
    :60 Goblet Squat Hold (53/35#)
    400M Run
    7 Burpee Box Jumps (24/20")

B. 3 Rounds (1:00 on, 1:00 off; 12 Min Total)
    Max Double Unders
    Max Burpees

EXTRA WORK

16 Rounds tabata:
    Alternating lunge holds


Wednesday, July 25

STRENGTH

10 Min EMOM:
    4 Heavy DB snatches

CONDITIONING

A. 10 Minute AMRAP:
    12 Power snatch (75/55#)
    2 Bar muscle ups
    Bar MU scale: 6 C2B pullups

B. For 5 Minutes (:30 on :30 off)
    Max Rep Push Ups

EXTRA WORK

3x 1 Minute farmers hold
    Rest 30s


Thursday, July 26

STRENGTH

A. 5x3 Silent Deadlifts @ 75% of 2RM

B. 15 Minutes to find 3RM strict press

Then

5x10 DB strict press @ 25% of 3RM 

EXTRA WORK

4 Minutes:
    Max wall walks


Friday, July 27

STRENGTH

12-12-12-12 DB bench press

CONDITIONING

For Time:
    60 Alternating pistols
    40/30 Calorie row
    20 Handstand Push Ups

EXTRA WORK

10 Rounds:
    Tabata wall sit


Saturday, July 28

"Moreno"