Workouts for 7/29-8/3/2019

Monday, July 29

OLYMPIC LIFTING

20 Minutes to Work On:
Snatch Technique Work

INTERVALS

3 Rounds (1:00 Work/1:00 Rest)
Assault Bike Calories
Devils Press (Fit: 25/15#, RX: 35/20#, FB: 50/35#)
Slamballs (Fit: 30-35/20-25#, RX: 40/30-35#, FB: 50/40#)


Tuesday, July 30

STRENGTH

5-5-5-5-5 Bench Press

CHIPPER

"Karen" (For Time:)
150 Wallballs (Fit: 14/10#, RX: 20/14#)


Wednesday, July 31

STRENGTH

5-5-5-5-5 Back Squat

METCON

"17.3" (7 Minute AMRAP)
10 Power Snatches (Fit: 65/45#, RX: 75/55#)
3 Bar Muscle-ups (Fit: Banded/Toe-Spot C2B, RX: C2B, FB: Bar Muscle-ups)


Thursday, August 1

“PANCAKES & WAFFLES”

4 Rounds For Time (25 Minute Timecap):
15 Clean and Jerks (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
10 Burpee Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
5 Wallwalks (Fit: Partial Walks)
400m Run


Friday, August 2

STRENGTH

5-5-5-5-5 Deadlift

PLUMBING / PLUMBING

4 Sets (No Time Recorded):
10 Banded Pendlay Row (Athletes Choice)
10 Strict Pull-ups (Fit: Banded/Toe-Spot)
10 Arch Taps (Unweighted)
10/Leg Single-Leg Glute Hip Bridges (Unweighted)


Saturday, August 3

PARTNER SATURDAY

25 Minute AMRAP (W/Partner):

Buy-In: 3000m Row

In Remaining Time:

Ascending Ladder 2,4,6,8,10,12...
Push-ups (Fit: Knee/Box Push-ups)
Tuck-ups
Goblet Squats (Heaviest Weight Both Partners Can Complete)