WEEKLY PROGRAM

July 24, Monday

Barbell

Snatch Doubles
5 x 2 reps (Working up to a heavy double for the day)

Conditioning

10-8-6-4-2
Muscle Ups
Strict Handstand push ups

2-4-6-8-10
Muscle Ups
Strict Handstand push ups

 

July 24, Tuesday

EMOM x 10 Minutes
3 Front Squats %65-70

10-8-6-4-2
Power Cleans 80-40
Front Squats 80-40

Ring Rows
3 x 20 reps

 

 

July 26, Wednesday

For time

Power Clean and Jerk
6 x 3 reps (65-70 % of 1RM Clean and jerk)

Conditioning

5 Rounds (1:1 Work:Rest)

25 Calorie row
100m Farmers Carry 75-45 lbs DB’s
25 Push Press 40-25
Alternate rounds with a partner.

Cap time 30 minutes

 

July 27, Thursday

Strength

Deadlifts
5 x 8 reps ( %75-80 of 1 Rm )

Conditioning

AMRAP 8
100 Double Unders
10 Power Cleans 70-40

*Rest 2 min

AMRAP 8
30 GHD Sit Ups
20 Hang Power Cleans 60-35

 

July 28, Friday

Strength

EMOM x 10 minutes
2 Front Squats 75% of 1 Rm

Conditioning

Start a new 3 round workout every 12 minutes

3 Rounds
15 Thrusters 40-25
3 Rope Climbs

3 Rounds
10 Thrusters 50-35
3 Rope Climbs

3 Rounds
6 Thrusters 60-40
3 Rope Climbs

 

July 29, Saturday

Conditioning

For time
75 Calorie Row
50 Wall Ball 9-6
25 Bar Muscle Ups

Cap time 20 minutes

Rest 10- Minutes

For time
50 Handstand Push ups
100 Pull Ups
50 Burpees

Cap time 20 minutes

 

July 30, Sunday

Rest Day !!!

 

 

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