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31
JUL
2017

Monday July 31, 2017

Block 1 Testing Day a) AMRAP backsquats at 80% of 1RM b) AMRAP shoulder press at 70% of 1RM c) AMRAP unbroken strict pullups with or without band d) Run 1 mile for time Block 2 Weightlifting a) Every 1:30 for 7 sets 2 power clean + Push jerk Block 3 gymnastics a) 4 sets max rep...
29
JUL
2017

Saturday July 29th, 2017

Block 1 Strength a) For Time: 12 Thrusters 165/115 lbs 12 Burpees Over the Barbell 12 Squat Clean Thrusters 12 Burpees Over the Barbell 12 Ground to Overhead 12 Burpees Over the Barbell
28
JUL
2017

Friday July 28th, 2017

Block 1 Strength a) Nasty Girls 50 Squats 7 Muscle-ups 10 Hang power cleans 135/95lbs Block 4 Conditioning a) Airdyne program 4 x 5 min w/ 3-4 min spin between
26
JUL
2017

Wednesday July 26, 2017

A) Every min for 12 mins 1 power clean build to a max B) 15min AMRAP 4 Power Clean 165/115lbs 8 Strict HSPU 16 Toes to bar” C) Run Test 5k Run “
26
JUL
2017

Wednesday July 26th, 2017

Block 1 Strength a) Every min for 12 mins 1 power clean build to a max b) 15min AMRAP 4 Power Clean 165/115lbs 8 Strict HSPU 16 Toes to bar Block 4 Conditioning a) Run Test 5k Run
25
JUL
2017

Tuesday July 26th, 2017

Block 1 Strength a) build to a Max split jerk b) “4 Rounds 20 Pullups 400m Row 80 Double Unders Block 2 Weightlifting a) 7×1 Clean
25
JUL
2017

Monday July 25th, 2017

Warm Up Mobility warm up ankles Block 1 Strength a) 10 min E2MOM 3 Overhead squats tempo 3211 b) 15min AMRAP 400m Run 15 Dips 30 Wall Balls 20/14lbs Block 2 Weightlifting a) 7×1 Snatch Block 5 Strongman/Bodybuilding a) “Airdyne program 5 x 2k repeats w/ 90sec slow cycle/rest
24
JUL
2017

Monday July 24, 2017

“Mobility warm up ankles https://www.youtube.com/watch?v=_Gwgm3s2EQ0” “10 min E2MOM 3 Overhead squats tempo 3211” “15min AMRAP 400m Run 15 Dips 30 Wall Balls 20/14lbs” 7×1 Snatch “Airdyne program 5 x 2k repeats w/ 90sec slow...
22
JUL
2017

Saturday July 22nd, 2017

Block 1 Strength a)8. Split jerk 7×1 b) Three rounds for time of: 20 Calorie Assault Bike 20 Toes-to-Bar 15 Strict Handstand Push-Ups Rest until the 15 minute mark then. . . Three rounds for time of: 20 Calorie Row 20 Chest-to-Bar Pull-Ups 15 Ring Dips from Muscle-Ups...
21
JUL
2017

Friday July 21st, 2017

Block 1 Strength a) Week 8 Take 10-15 minutes to build to a heavy Bench Press (same thing here – heavy is based on how you are feeling today – not on what you think your max load should be) b) Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups Block 2 Weightlifting a) 12 min emom 1...