Programming July 30th - August 5th

Monday - July 30th

E90S for 7 Sets

Snatch x 1

***building***

+

“Snatchin’ Fran”

For Time:

21-15-9

Power Snatch s(95/65) f(75/55)

Pullups

 

Tuesday - July 31st

“Uhhhhhh”

50-40-30-20-10

Row Cals

Jump Squats (45/35)

AB Cals 

 

Wednesday - August 1st

“Here’s Johnny”

5 Sets - 3 Minutes 

400m Run (buy-in)

3/2 Ring Muscle Ups f(5/3 C2B Pullups)

5 Power Cleans s(155/105) f(115/75)

***rest 3 minutes b/t sets***

 

Thursday - August 2nd

“Top Gun”

3 Rounds of Goose

50/35 Cal AB

3 Rounds of Goose

50/35 Cal AB

3 Rounds of Goose

 

“Goose”

7 Wall Balls s(30/20) f(20/14)

7 T2B f(anchored abmat situps)

7 Burpees 

 

Friday - August 3rd

“NO-Xplode”

25 Minute FLOW

10 Bench Press s(135/95) f(115/75)

100m Farmers Carry s(2/1.5pd) f(1.5/1pd)

10 Elevated Ring Rows

100m D-Ball Carry s(100/70) f70/50)

 

Saturday - August 4th

“Team Triathlon”

For Time - Teams of 3

4k Row *Switch every 250m*

200/150 Cal AB *switch every 15/10*

2400m Run *switch every 200m*

 

Sunday - August 5th

Get Outside and be Rad.