Week of 7/18/16 - 7/22/16


Published July 18, 2016


Let the games begin!!!

Monday

Strength: 8 Minute EMOM x 1 Power Clean + 1 Hang Squat Clean

Conditioning: 6 RFT
250m Row
15 Ab-Mat Sit Ups
10 Air Squats
5 Push Ups

Accessory: Pallof Press Holds 4x :30s (R+L)


Tuesday

Strength: OT2M; 8 Sets; 2x Split Jerk

Conditioning: For Time
15-12-9-6-3
HSPU
Pull Ups
V-Ups (hands must touch both feet)

Accessory
Banded Pull Aparts 3x30
Bench Supported Rows 3x12 (R + L)


Wednesday

Strength/Skill :
The Box Pistol

Conditioning:

6 Minute AMRAP
10 Box Jump Overs
8 Power Cleans
6 Front Rack Lunges (3R + 3L)

Rest 3 Minutes

6 Minute AMRAP
10 Box Jump Overs
8 Power Cleans
6 Front Rack Lunges
(115/75)

Accessory
Russian Twists 5x20


Thursday
Strength: Strict Dips & Strict Pull Ups 5x5

Skill: DB Snatch

Conditioning: Tabata’s :20s on/ :10s off - 8rds

DB Snatch
2 minute rest
Double Unders
2 minute rest
TTB

Accessory
4x:30s Power Plank (elbows)



Friday

Strength: Back Squat 5x5

Conditioning:
2 RFT
40 burpees
40 akbs (53/35)



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