Workouts for 7/30-8/4/2018

Monday, July 30

STRENGTH
4 Supersets of:
    5 Front squats w/1 second pause at bottom @ 65%
    45s Front Rack Hold

CONDITIONING

12 Minute AMRAP:
    30 Double Unders
    10 Toes to Bar
    10 Power Cleans (135/95#)

EXTRA WORK

Tabata plate pinch (35/25#)


Tuesday, July 31

CONDITIONING

4 Rounds:
    20 Dumbbell front rack walking lunge (50/35#)
    6 Sandbag cleans (60/40#)

Then

7 Rounds:
    10 Pullups
    5 Ring dips
    100m Run

EXTRA WORK

30 Rolling v-ups


Wednesday, August 1

STRENGTH

12-12-12 Deadlift

CONDITIONING

20 Min AMRAP:
    21 Dumbbell Snatch (50/35#)
    9 Burpees
    3 Rope Climbs    FB: 1 Legless Rope Climb

EXTRA WORK

4x20/side:
    Unweighted Bulgarian Split Squats


Thursday, August 2

A. Max height Box Jump

B. 5RM Push Press

C. 5 Minutes to accumulate max push press @ 70%

EXTRA WORK

5 Minutes:
    Max Bicep Cheater Curls w/empty bar


Friday, August 3

STRENGTH

15 Minute EMOM:
2 x (1 Clean pull + 1 Hang Squat Clean)

CONDITIONING

10 Minute AMRAP:
    15/12 Cal row
    15 Situps
    15 Hang power snatch (95/65#)


Saturday, August 4

* Blue Angels BBQ at 12:30p *

"Whitten"
5 Rounds for Time:
    22 kettlebell swings (70/53#)
    22 box jumps (24/20")
    400m Run
    22 burpees
    22 wall ball (20/14#)