7/13/2015 - 7/18/2015

Monday
7/13/2015

Strength:
Back Squat
2x warm up sets
70% of 90% 1RM x 3
80% of 90% 1RM x 3
90% of 90% 1RM x 3 (as many reps as possible)

METCON:
AMRAP 12 Min
50 x Burpees
40 x Box Jumps (30/24)
30 x OHS (105/75)
20 x SU
10 x C2B
5 x MU


Tuesday
7/14/2015

Strength:
Press
2x warm up sets
70% of 90% 1RM x 3
80% of 90% 1RM x 3
90% of 90% 1RM x 3 (as many reps as possible)

METCON:
1200m Run (3 Laps)
100 Air Squats
1200m Row

***If required some athletes will start with the row while the other athletes start with the run.


Wednesday
7/15/2015

Skill:
OHS or Squat Snatch

Strength:
3 x 10 weighted Push Ups (partner assisted)
***No Worming Push ups.

METCON:
4 Rounds for Time (Sprint)
5 x S2O (135/95)
10 x Pull Ups
30 x DU
**8 min time cap


Thursday
7/16/2015

Strength:
Deadlift
2x warm up sets
70% of 90% 1RM x 3
80% of 90% 1RM x 3
90% of 90% 1RM x 3 (as many reps as possible)

METCON:
AMRAP 10 Min
20 x Weighted Sit Ups (KB, DB, Iron plates, Bumpers. Athletes choice.)
10 x DL (205/155)

Rest 2 Min...Then

AMRAP 10 Min
10 Cal Row
5 x HSPU

***If required, we will star 2 groups on the separate AMRAPS


Friday
7/17/2015

Strength:
Front Squat
2x warm up sets
70% of 90% 1RM x 3
80% of 90% 1RM x 3
90% of 90% 1RM x 3 (as many reps as possible)

For Time
21-15-9-15-21
Wall ball (20/14)
Box Jumps (24/20)
Pull Ups

**Run 200 Meters between rounds