Week of 7/25/16 - 7/29/16


Published July 24, 2016


Monday 7-25-16

Strength: OTM - Front Squat 12x2 @ 70%

Conditioning: 12 Minute AMRAP
- 10 Ab-Mat Sit-Ups
- 20 Alternating Reverse Lunges (10R +10L)
- 30 Russian Swings (53/35)

Mobility:
- Pigeon Pose
- 3x Cobra Pose :20s + Child’s Pose :20s
- Classic Runners Calf Stretch
- Couch Stretch

Tuesday 7-26-16

Strength:
3x :30s nose to wall handstand hold; rest 90 seconds between sets
then...
OT2M - Split Jerk 6x2 (medium weight, stay at same weight for all sets)

Conditioning: 5 Minute AMRAP
- 5 Pull Ups
- 5 HR Push Ups

Accessory/Core:
- 3x10 Reverse Grip KB Row
- 5x 1min on 1 min off KB Goblet Hold Walking

Mobility:
- Banded OH Distraction
- Scapular Organization (with lacrosse ball)

Wednesday 7-27-16

Skill: Plate/Toe Alternating Pistol 3x10 (5R + 5L)

Conditioning: 4 Rounds; :45s On/:15s Off - 1 minute rest between rounds (20 minutes)
- Row (Calories)
- Slam Balls
- Assault Bike (Calories)
- Tire Flips
**2-4 people at a station

Mobility:
- General Foam Roll - Full Body
- Pigeon Pose w/ band

Thursday 7-28-16

Strength: OT2M - Hang Power Snatch (from above the knee) 6x3 @ 70%

Conditioning: 5 RFT
- 10 Sumo DL High Pull (95/65)
- 10 Bar Facing Burpees

Core:
- Russian Twists 2x30 (30R+30L)
- Hollow Rocks 5x10

Mobility:
- Banded Lateral Opener
- Anterior Pec Smash
- Posterior Delt Smash


Friday 7-29-16

Strength: OT2M - Power Clean 6x3 @ 70%

Conditioning: For Time; Complete the Following Reps 30-20-10
- Thrusters (95/65)
- Double Unders

Core:
- 4x:30s Side Plank (R+L) (on elbow)
- 4x20 Banded Goodmornings

Mobility:
- Trap Smash w/ barbell
- Couch Stretch
- Banded Ankle Distraction



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