Monday, July 24th
Strength
Squat Clean
1.) Squat Clean*
1×3 (70%)
1×2 (75%)
3×2 (80%)
Clean Pull
2.) Clean Pulls**
3×3 (90%)
Workout
“SPIN CYCLE”
3 SETS
3 Reps of Barbell Complex (165/115)(115/75)*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders
-Rest 2:00 b/t Sets-
*1 Rep of Barbell Complex:
1 Deadlift
+
1 Hang Squat Clean
+
1 Squat Clean
(Score is Total Time)
Tuesday, July 25th
Strength
Split Jerk
5×3 (80%)*
Workout – Performance
Metcon
ON A 12:00 RUNNING CLOCK…
600ft Shuttle Run*
40 Pull-Ups
400ft Shuttle Run
30 Pull-Ups
200ft Shuttle Run
20 Pull-Ups
-Max Shuttle Runs in Time Remaining-
*All shuttle runs are 25′ out, 25′ back.
(Score is Total Reps of Final Shuttle Runs)
**Each 25′ interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.
Metcon
ON A 12:00 RUNNING CLOCK…
600ft Shuttle Run*
50 Ring Rows
400ft Shuttle Run
40 Ring Rows
200ft Shuttle Run
30 Ring Rows
-Max Shuttle Runs in Time Remaining-
*All shuttle runs are 25′ out, 25′ back.
(Score is Total Reps of Final Shuttle Runs)
Wednesday, July 26th
Strength
Front Squat
4×4
Workout – Performance
Metcon
EMOM x 16 MINUTES
MIN 1&2 – 500/400m Row
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest
(Score is Total Wall Ball Reps)
Thursday, July 27th
Strength
Metcon
EMOM x 8 MINUTES
Unbroken Toes to Bar
*Rep Options:
ADV: 7-9+
INT: 5-7
BEG: 3-5
*Option for Unbroken Toes to Something or Knees to Chest
(Score is Total Reps)
Week 4 of 9 Gymnastics Cycle
Workout
Metcon
AMRAP x 20 MINUTES*
20/15 Cal Bike
20 Sit-Ups
5 Up-Down Box Crawl Overs (Athlete Choice)**
*Up-Down Box Crawl Overs will increase by 3 each round. EX: RND 1 = 5, RND 2 = 8 UDBCO, and so on. Cal Bike and Sit-Ups will always remain the same.
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
(Score is Rounds + Reps)
Friday, July 28th
Strength
Squat Snatch
1.) Squat Snatch*
1×3 (70%)
1×2 (75%)
3×2 (80%)
Power Snatch
1.) Power Snatch*
1×3 (70%)
1×2 (75%)
3×2 (80%)
Snatch Pull
2.) Snatch Pulls**
3×3 (90%)
Workout
Metcon
AMRAP x 8 MINUTES
1-2-3-and so on…
Power Snatch (135/95)(95/65)
3-6-9-and so on…
Hand Release Push-Up*
*Option for Push-up
(Score is Total Reps)
Saturday, July 29th
Partner Workout
IN TEAMS OF 2…
FOR TIME*
2 ROUNDS
400m Run
80 Back Squats (Athlete Choice, Moderate)
80 Box Jumps (24/20)
-Immediately Into-
2 ROUNDS
200m Run
40 Front Rack Alt. Lunges
40 Box Jumps (30/24)
*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.
(Score is Time)
