Monday 07/20
Strength- EMOM x 10
3 Power Cleans
WOD- 14 min AMRAP
5 Power Cleans (155/105)
10 Hand Release Push Ups
15 Box Jumps (24/20)
Friday 07/17
WOD- 4RFT
30/21 Cal Row
10 Clean and Jerks (155/105)
Post WOD Midline- 3 RNFT
1 min plank
:30 side plank ea. side
60 Flutter Kicks
Thursday 07/16
Strength - Every 2:00 x 4 sets
12 Push Press
WOD-
Part 1- 3RFT
18 Push ups
18 DB Hang Squat Clean (50/35)
-Rest until 10:00 (8:00 min Cap)
Part 2- 3RFT
18 Sit ups
10 Shoulder 2 OH (R)
10 Shpulder 2 OH (L)
(8:00 cap)
Wednesday 07/15
Strength- Front Squats
3-3-3-3-3
Every 2:00
Build weight based off feel
WOD- 12 Min AMRAP
21 Wallballs (20/14)
15 Hang Power Clean (115/80)
9 Burpees
Tuesday 07/14
Conditioning- 6 rounds
300/250m Row
1:00 Rest
WOD- 5 Rounds
minute 1= Max Rev Lunges
minute 2= Max KB Swings (53/36)
minute 3= Max Sit ups
minute 4= Max DU
minute 5= Rest
Score = total reps