Wednesday 07/13 & Thursday 07/14

Wednesday 07/13
Conditioning:
20 min max rounds

10 Renegade Row (35/25)
20 Weighted Sit Ups (35/25)
Run 800m

(2 Rounds 30 reps and 650 or so meters)

Thursday 07/14
Strength: Box Squat 10-10-10-10-10 Find 10RM.
(95 - 135 - 185 - 205(10rm))

Conditioning: Baseline

10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
Row 500m

(3 mins 50 secs)

Sunday 7/10, Monday 7/11 & Tuesday 7/12

Sunday 7/10
Rest day - Bike ride with the wify

Monday 7/11
Run 400m
4 rounds of
6 Deadlifts (185lb)
12 Push Ups
12 Pull Ups
Run 400m

(10min 56secs)

Tuesday 7/12
Strength: Hang Power Snatch 3-3-3-3-3 Find 3RM.
75 - 95 - 100 - 100 - 100 - 100 (Didn't feel explosive at all in the movement)

Conditioning: 5 rounds

6 Shuttle Sprints (20ft.)
8 Burpees
10 DB Snatches, per side (35/25)

(10min 19secs)

Friday 7/8 & Saturday 7/9

Friday 07/08
Strength: Floor Press 10-10-10-10-10 Find 10RM.
95-135-165-175(10rm)

Conditioning: “The Magnum” 4 rounds

Row 357m
Rest 60 sec.
Score equals total time of workout.
(11min 43secs)

Saturday 07/09

Running
900m 4:30
400m walk
900m 4:00
400m walk
900m 4:02
400m walk
900m 4:45
400m walk

Wednesday 7/6 & Thursday 7/7

Wednesday 7/6

Strength: Box Squat 10-10-10-10-10-10 Find 10RM.
95-115-135-165-185(10rm)

Conditioning: 10 min max rounds

Run 200m
10 Pull Ups
10 Jumping Lunges, 5 each leg

(5 Rounds)

Thursday 7/7

Conditioning: On the minute for 15 minutes….

5 Deadlifts (95/65)
5 Hang Power Cleans
5 Thrusters
(11 Rounds)

Ready for a rest day.

Tuesday 7/5

Tuesday 7/5

For time:

50 Barbell Thrusters
40 Lateral Hops
30 KB Swings (24/16)
20 Barbell Reverse Overhead Alt Lunge w/Snatch Grip
10 Burpees
Run 400m

(10min ??secs) Too many breaks and broken sets, gave into the mental suck.

Monday 7/4

Monday 7/4

Running

600m (2:17)
600m (2:06)
400m (1:45)
400m (1:28)

5 Rounds
20 Push ups
40 Sit ups
10 Samson stretches

Wednesday 06/29 & Sunday 07/03

Wednesday 06/29 & Thursday 06/30

Rest Days

Friday 07/01

Conditioning: Teams of 2

200m Sled Drag, both team members (90/45)
200 KB Swings (24/16)
Cindy (5 pull ups, 10 push ups, 15 squats)

(9 Rounds)

Saturday 07/02

Run
800m
400m
800m
400m
400m
400m

Sunday 07/03

Helen
(11 min 45 secs)

10 x 75 meter wind sprints
3x 10 KB Swing practice