Monday 8/10/2015
Strength:
15 Minutes to find 1RM Front Squat
Metcon:
15 x Thrusters (135/95)
21 x SDHP
12 x Thrusters
15 x SDHP
9 x Thrusters
9 SDHP
Tuesday 8/11/2015
Strength:
3 x 10 Strict Pull Up
Metcon:
15 min ascending ladder
3 x Power cleans (155/115)
3 x Box Jumps (24/20)
3 x Pull Ups
6x Power cleans
6 x Box Jumps
6 x Pull Ups
9 x Power cleans
9 x Box Jump
9 x Pull Ups
and so on...
Wednesday 8/12/2015
Strength:
3 x 15 sec L-Sit Hold
3 x 15 weighted sit up
Metcon:
For Time
12 x DL (225/135)
20 x DU
9 x DL
40 x DU
6 x DL
60 x DU
3 x DL
80 x DU
* 10 Min time cap
Thursday 8/13/2015
Strength:
15 min to find 1RM Strict Press
Metcon:
5 Rounds for time
6 x Clean and jerks (135/95)
30 x wall balls
* 20 Min time cap
Friday 8/14/2015
Strength:
5 Sets of Complex Power Snatch + Hang squat Snatch
Metcon:
21 x Hang power snatch (75/45)
12 x Burpees
21 x Box jumps (24/20)
12 x Hang power snatch
21 x Burpees
12 x Box Jumps
21 x Hang power snatch
*15 min time cap
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