This Week:

week 4 of 6: lifting focus - heavy doubles!

Mon 07/16/18

3 x 2 Snatch or Power Snatch
(use same weight for all 3 sets)

for time:
150 Double Unders
30 Box Jumps 24″/20″
50 KB Swings 53#/35#

Tues 07/17/18

5 max effort rounds of:
1 min. Row (for calories)
1 min. rotational Medball Slam (alt. R/L)
1 min. turf-length KB Goblet Walk 44#/26#
1 min. Hollow Rocks
(10 second transition between exercises; score total reps for all 5 rounds)

6:30pm Lifting

Wed 07/18/18

3 x 2 Overhead Squat
(use same weight for all 3 sets)

EMOM for 8 minutes of:
5 Burpees
5-12 Toes-to-Bar

Thurs 07/19/18

3 x 2 Clean or Power Clean
(use same weight for all 3 sets)

for time: (18 minute cutoff)
600m run
20 Lateral Lunges (10R/10L, alt.)
15 Pull Ups
20 Walking Lunges
400m run
20 Walking Lunges
15 Pull Ups
20 Lateral Lunges (10R/10L, alt.)
600m run

6:30pm Lifting

Fri 07/20/18

3 x 2 Jerk (Push- or Split-)
(use same weight for all 3 sets)

3 Person Team WOD
3 rounds of:
3 turf-laps Sled Push 90#/50#
AMRAP Push-Up Plank w/ alt. hand-release
Rest
3 rounds – one person planks and one person rests for the duration of the sled push (each person will push the sled 3 times)

 

Sat 07/21/18 / Sun 07/22/18

Saturday:
8:30am Human Movement
10:00am
Mobility: Shoulder Series Pt. 2: Glenohumeral Joint Mobility
12:00pm: Lifting

Sunday:
9:00am Lifting 101

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