Workouts for 7/9-7/14/2018

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")