Training July 16th – 22nd

SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

“Helen”

3 Round for Time:

400m Run

21 Kettlebell Swings @ 53/35#

12 Pullups

*Cutoff: 18 min

TUESDAY

Snatch Cycle Week 2

Find a 3 RM Hover Snatch

-then-

Every 50 seconds for 15 rounds

1 Hover Snatch @ 3RM load

WEDNESDAY

Front Squat & Bench Press Cycle Week 6

Front Squat

3 sets x 5 reps @ 90% of 5RM from last week

-then-

Bench Press

3 sets x 5 reps @ 90% of 5RM from last week

Homework:

50 Strict Pullups or Ring Rows. If you are close to a pullup but not quite there, do 7 pullup negatives and then 40 ring rows.

THURSDAY

“The Seven”

7 Rounds for Time:

7 Handstand Pushups

7 Thrusters @ 135/95#

7 Knees to Elbows

7 Deadlifts @ 245/175#

7 Kettlebell Swings @ 2 / 1.5 pd

7 Pullups

Time cap: 40 min

FRIDAY

In Teams of 3

AMRAP 21

Athlete 1: Row for Calories

Athlete 2: Wall Ball Shots*

Athlete 3: Rest Station

Rotate stations every minute. You must stay on the rower until the buzzer and you must stay at the wall holding the wall ball until the buzzer. If you put down your wall ball to walk to the rest station early, partner coming off the rower is required to kick you in the crotch on his way to the wall.

Score = Calories + Wall Ball Shots

*Men use a 20 lb ball to a 10’ target. Women use a 14 lb ball to a 9’ target.

SATURDAY

EMOM

Press

1-1-1-1-1

-directly into-

E2MOM

Push Press

3-3-3-3-3

-directly into-

E3MOM

Push Jerk

5-5-5-5-5

Rx = Add at least 5# to every set, consecutively, throughout the entire workout, and completed all sets successfully.

Rx+ = Start each movement from the ground with a Power Clean.

*Goal is to increase your load for every one of the 15 total sets. Start light. The time requirement and even 5# increases will catch up with you.