Workouts for 7/15-7/20/2019

Monday, July 15

STRENGTH

4 Supersets:
5 Negative Handstand Push-ups (Fit: Negative Strict Dumbbell Presses)
10 Kettlebell Z Presses

METCON

7 Minute AMRAP:
15 Power Cleans (Fit: 75/55#, RX: 95/65#, FB: 115/85#)
15 Push Jerks (Same Weight)

2 Minutes Rest

5 Minute AMRAP:
15 Power Cleans (Fit: 75/55#, RX: 95/65#, FB: 115/85#)
15 Push Jerks (Same Weight)


Tuesday, July 16

METCON

25 Minute AMRAP:

Buy-In: 2000m Row

In Remaining time:
20 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
20 Ring Rows
400m Run


Wednesday, July 17

STRENGTH

5-5-5-5-5 Overhead Squats

CHIPPER

5 Rounds For Time:
5 Bar Muscle-ups (Fit: Toe-spot/Banded C2B, RX: 10 C2B, FB: 5 MUs)
10 Pistols (Fit: Assisted Pistols on Box/Banded)
20 Sit-ups


Thursday, July 18

STRENGTH

3 Supersets:
20 Single-Arm Kettlebell Deadlifts
20 Single-Arm Bent Over Rows

METCON

15 Minute AMRAP:
16 Single-Arm Power Cleans (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
100 Feet Suitcase Carry (Same Weight)


Friday, July 19

OLYMPIC LIFTING

20 Minute To Find:
Heavy 1 Rep Hang Snatch

CHIPPER

3 Rounds For Time:
75 Double-Unders (Fit: 2x Singles/1x Penguin Claps)
50 American Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)
25 Kettlebell Goblet Squat-2-Press (Same Weight)


Saturday, July 20

HERO WOD

"Daniel" (For Time):
50 Pull-ups (Fit: Banded/Toe-spot)
400m Run
21 Thrusters (Fit: 75/55#, RX: 95/65#)
800m Run
21 Thrusters (Fit: 75/55#, RX: 95/65#)
400m Run
50 Pull-ups (Fit: Banded/Toe-spot)