Week of July 16

Week of July 16, 2018

Week 4 of 4 of Strength Set

Monday:

Strength: Back Squat 8-6-4-2
WOD: 4 Rounds:

30 Kettlebell Swings (24/16)
15 TTB
30/15 Calorie Row (M/F)

Fitness:
20 Kettlebell Swings (24/16)
15 TTB
20/10 Calorie Row (M/F)

Tuesday:

Strength: Split Jerk 5x2
WOD: For Time:

21 Thrusters (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

Fitness:
15 Thrusters (65/45)
200 Meter Run
12 Thrusters (65/45)
200 Meter Run
9 Thrusters (65/45)
200 Meter Run

Wednesday:

Strength: Power Clean 8-6-4-2-1
WOD: 4 Rounds
400m Run
21 Deadlifts (185/135)
1 Rope Climb
Fitness:
4 Rounds
200m Run
15 Deadifts (135/95)
1 Rope Climb or 3 pullups

Thursday:

Strength: Hang Snatch 5x3

WOD: AMRAP 12:

2 Power Snatches (95/65) (RX+115/80)
4 Overhead Squats
16/12 Calorie Row

Fitness:
2 Power Snatches (75/55)
4 Overhead Squats
12/8 Calorie Row

Friday:

Strength: Bench 8-6-4-2 / Pull-ups 5x3
Linchpin Test 2
3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans (135/95)
20 box jumps (24"/20”)
Fitness:
5 Pull-ups
10 Squat Cleans (75/55)
20 box jumps (24"/20”)

Saturday:

Teams of 2
2000m run or row buy in
then two rounds:
40 KBS (24/16)
20 Burpees
20Pullups
40 Lunges w KB
400m run

No Comments Yet.

Leave a comment