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Mon 7.1.19 – Sat 7.6.19

Back Squat, 7×3, 80-85%
Every 2 min

5 Round, Intervals,
Every 3 min
1 Rope climb (FB 2)
10 Pistols (1 for 1)
15 HSPU
*Score is all the interval times added together

Body Building, Partner
12 Min
3-6-9-12…
Chest Fly
Back Fly
Switch Every Round

Clean Complex
Clean + 2DL + Hang Squat Clean = 1
7×1, Every 90 Sec

25 Min Cap
For Time Chipper
75/50 Bike Cals
70 Pull Ups (FB C2B)
300 Jump Ropes
*EMOM 5 Burpees

DB Bench Press, 7×5, Every 90

Fight Gone Bad, Three rounds of:
• Wall-ball, 20/14
• Sumo deadlift high-pull, 75/50 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75/50
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

• Wall-ball, 20/14
• Sumo deadlift high-pull, 75/50 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75/50
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“1776”
For Time
1000M Run (5 Laps) (indoor mod: 1k row, 1.6 mile bike)
50 Wall Balls (20/14)
100 Single Unders (no Double unders)
50 KB Swings (70/50) Overhead
100 Singles
50 SSJ (1 for 1) Split squat jumps, aka lung jumps
100 Singles
50 HRPU
100 Singles
50 Pull-ups
100 Singles
26 Burpees
45 min cap

Snatch Complex
Snatch + 2 OHS + Hang Semi Squat Snatch = 1
7×1 every 90
For Time
3 Laps (indoor mod: 600 Meter Row, 1 Mile Bike)
30 Kip Swings
20 Thrusters (115/75)
10 Squat Snatch (135/84)
3 Laps

Running Month
800 Meter Run (5 Laps) (or House 194)
21 KBS (70/55) – Eye Level
400 Meter Run (2 Laps) (or manhole)
15 KBS
200 Meter Run (1 Lap)
9 KBS
800 Meter Run
21 Semi Squat Cleans (115/75)
400 Meter Run
15 Semi Squat Cleans (115/75)
200 Meter Run
9 Semi Squat Cleans (115/75)
800 Meter Run
35 Min Cap

Total mileage: 2.25
Next week will be 2.50
July 20 will be 2.75
July 27th will be 3.00

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