Monday, July 3rd
Strength
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Clean & Jerk
Workout
“Grace”
For Time:
30 Clean and Jerks, 135# / 95#
Tuesday, July 4th
“Small“
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
Wednesday, July 5th
Strength
Overhead Squat
4×6*
OR
Front Squat
4×6
Workout
AMRAP x 15 MINUTES
100m KB Suitcase Carry (50/35)(35/20)*
15 Russian KB Swings
20 Back Rack Alt. Lunges (115/75)(75/55)
*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.
(Score is Rounds + Reps)
Thursday, July 6th
Workout
EMOM x 30 MINUTES
MIN 1 – :45 Cardio Choice 1
MIN 2 – 1 Barbell Complex*
MIN 3 – :45 V-Ups
MIN 4 – :45 Cardio Choice 2
MIN 5 – :45 DB RDL + Bent Over Row (Athlete Choice, Moderate)**
MIN 6 – :45 Plank Hold***
*Complex = 1 Snatch Grip Deadlift + 1 High Hang Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch.
SN-DL + PS are performed from below the knee. Complete with Empty Barbell this is a primer for tomorrow’s lifting.
**1 Rep = Bow to down position in RDL, perform BOR, then stand.
***Ring Plank Hold Optional.
(No Measure)
Friday, July 7th
Strength
Snatch
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Snatch
Workout
Isabel
For Time: 30 Snatches, 135# / 95#
Randy
For Time:
75 Power Snatches, 75# / 55#
Saturday, July 8th
Strength
EMOM x 10 MINUTES
3-5 Strict Pull-Ups
OR
2-3 Banded Strict Pull-Ups
(Score is Total Reps)
Week 1 of 9 Gymnastics Cycle
Partner Workout
AMRAP x 21 MINUTES*
40/35 Cal Bike
100 Double Unders
20 Up-Down Pull-Ups
*Split work as needed. P1 works while P2 rests.
(Score is Rounds + Reps)
