Workouts for 7/22-7/27/2019

Monday, July 22

OLYMPIC LIFTING

20 Minutes To Find:
Heavy 1 Rep Hang Clean

METCON

12 Minute AMRAP:
10 Dumbbell Snatch (Fit: 35/20#, RX: 50/35#, FB: 53/35 KB Snatch)
20 Double-Unders (Fit: 2x Singles/1x Penguin Claps)
10 Situps


Tuesday, July 23

STRENGTH

4x10 Bench Press
*5 Push-ups Between Sets*

CHIPPER

2 Rounds For Time:
40 Pull-ups (Fit: Toe-Spot/Banded, RX: Kipping)
40 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
40 Calorie Row


Wednesday, July 24

SKILL

10 Minutes:
Rope Climb Technique

METCON

20 Minute AMRAP:
1 Rope Climb (Fit: 3 Rope Climb Progressions)
10 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
5 Toes-2-Bar (Fit: Hanging Knee Raises)
100m Run


Thursday, July 25

STRENGTH

5-5-5-5-5 Strict Press

METCON

16 Minute AMRAP:
24 Russian Kettlebell Swings (Fit: 35/26#, RX: 53/35#, FB: 62-70/44-53#)
16 Single-Arm Dumbbell Push Press (Fit: 35/20#, RX: 50/35#, FB: 60/40#)
16 Walking Filly Lunges (Same Weight)


Friday, July 26

STRENGTH

3x15 Back Squat (@ 50% of Heaviest Squat)
*10 Bodybuilder Squat Between Sets*

CHIPPER

5 Rounds For Time:
10 Kettlebell Deadlifts (Fit: 53/35#, RX: 62-70/44-53#)
100m Farmers Carry (Same Weight)


Saturday, July 27

HERO WOD

"DT" (5 Rounds For Time):
12 Deadlifts (Fit: 55-135, RX: 155/105#)
9 Hang Power Cleans (Fit: 55-135, RX: 155/105#)
6 Push Jerks (Fit: 55-135, RX: 155/105#)