Monday, July 9
STRENGTH
4x8 Tempo Back Squats (5131)
CONDITIONING
10 Rounds:
5 Thrusters (95/65#)
250m Row
EXTRA WORK
Tabata: V-ups
Tuesday, July 10
CONDITIONING
A. 4 Rounds:
200m Run
Max unbroken KB swings (53/35#)
B. 25-15-5 for Time:
Toes to Bar
Power Snatch (75/50#)
EXTRA WORK
10 Rounds:
Tabata active bar hang (20s work / 10s rest)
Wednesday, July 11
STRENGTH
8-8-8-8 Barbell Rows
CONDITIONING
12 Min AMRAP:
100m Sandbag carry (60/40#)
20 Sandbag Shoulder-2-Shoulder (60/40#)
EXTRA WORK
4 Rounds:
30s KB Front Rack Hold (53/35#)
Thursday, July 12
CONDITIONING
A. Death by burpees
B. 6 Rounds:
50m Farmers carry (53/35#)
C. 4 Rounds: 200m Sprint, Rest 1-2 Min
Friday, July 13
STRENGTH
6x3 Silent Sumo Deadlift
CONDITIONING
15 Min AMRAP:
5 Seated wall balls (20/14#)
5 Air squats
EXTRA WORK
5 Minutes:
Max accumulated plank holds
Saturday, July 14
CONDITIONING
"McGhee"
30 min AMRAP:
5 Deadlifts (275/185#)
13 Push Ups
9 Box Jumps (24/20")