Day 5 Friday 230728 REPEAT 200807 A. EMOM 32:00 Goal is to increase barbell load as you go. Pull-up segment should be MU/C2B/ Pull-up kipping or jumping, no ring rows. Min 1: 12-15 wallballs 20# 10’/ 14# 9’ Min 2: 3 clean & jerks Min 3: 5-7 c2b/pull-ups, 3-5 MU bar/ring Min 4: 8 […]
Day 4 Thursday 230727 A. Cap 25:00 5K row/ski or 10k bike 30 sec FLR every 500m/1000m B. Yoga
Day 3 Wednesday 230726 A. AMRAP 30:00 400m farmer’s carry athlete’s choice 200m run 100’ bear crawl (16 lengths of stall mats) 20 reps skill work 1 Single arm overhead plate carry to the curb nte 45 Single arm overhead plate carry back 20 plate G2OH with OH carry plate 20 reps skill
Day 2 Tuesday 230725 BENCH PRESS 1RM RETEST A. Bench press 0:00 5 reps 2:00 3 reps 4:00 3 reps 6:00 1 rep 8:00 1 rep 10:00 1 rep 12:00 1 rep Rest to 18:00 then B B. EMOM 3:00 3 T2B 3 Hang power cleans 155/115 3 Front Squats Rest 2:00 then C
Day 1 Monday 230724 REPEAT 201110 A. 10.8.6.4.2. Alt DB Power snatches, build as you go Snatch every 3:00 10 burpees at dot (10) 0:00, (8) 3:00, (6) 6:00, (4) 9:00, (2) 12:00 Rest to 15:00 then B B. 3:00 Max running distance Rest to 23:00 then C C. AMRAP 7:00 @ 90% effort
Day 5 Friday 230721 A. AMRAP 8:00 barbell NTE 135/95 to start 5 power snatch/clean 5 ohs/front squat 5 pull-ups jumping/kipping/butterfly 15/12 calorie row Rest 3:00 then B, add weight to barbell B. AMRAP 8:00 3 power snatch/clean 3 ohs/front squat 5 C2B pull-ups jumping/kipping/butterfly 15/12 calorie row Rest 3:00 then C, add weight
Day 4 Thursday 230720 Aerobic Intervals & Yoga A. Choose 2 apparatus 5:00 work app 1 5:00 work app 2 3:00 rest 3:00 work app 1 3:00 work app 2 2:00 rest 1:00 work app 1 1:00 work app 2 Rest Coach’s Choice B. Yoga
Day 3 Wednesday 230719 SKILLS A1. 45sec AMRAP skill #1, rest to 2:00 then A2 A2. 45sec AMRAP skill #2, rest to to 5:00 then back to A1 x 2 Rest to 12:00 then B B. AMRAP 18:00 7 Deadlifts 185/125 Average reps from A1 7/7 DB SH2OH 50/35 Average reps from A2 21/18
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