July 19th, 2015

Monday 7/20/15

Strength:
Back Squat
2x Warm up sets
75% of 90% 1 RM x 5
85% of 90% 1 RM x 3
95% of 90% 1 RM x 1 (as many reps as possible)

METCON:
For Time
400m Run
4 Rds of Cindy (1 rd =  5x pullups, 10x push ups. 15x squats)
400m Run
3 Rds of Cindy
400m Run
2 Rds of Cindy
400m Run
1 Rd of Cindy

*25min time cap

Tuesday 7/21/2015

Strength:
Press
2x Warm up sets
75% of 90% 1 RM x 5
85% of 90% 1 RM x 3
95% of 90% 1 RM x 1 (as many reps as possible)

METCON

7 Rounds for time
3 x OHS (135/95)
30 x Double unders


Wednesday 7/22/2015

METCON
5 RDS for time
200m Farmers Carry
15 x Push Up
20 x Sit Up


Thursday 7/23/2015
Strength:
Deadlift
2x Warm up sets
75% of 90% 1 RM x 5
85% of 90% 1 RM x 3
95% of 90% 1 RM x 1 (as many reps as possible)

METCON
With a continuously running clock

0:00-5:00
200m run + Max Rep Power Snatch (115/75)
Rest 1 Min
6:00-11:00
200m run + Max Rep Clean and Jerk (115/75)
Rest 1 Min
12:00-17:00
200m Run + Max Rep Thruster (115/75)


Friday 7/24/2015
Strength:
Front Squat
2x Warm up sets
75% of 90% 1 RM x 5
85% of 90% 1 RM x 3
95% of 90% 1 RM x 1 (as many reps as possible)

METCON:
800m Run
24 Burpee Box Jumps
24' HS Walk/24 Shoulder Taps (Scale will be wall holds)
400m Run
18 Burpee Box Jumps
18' HS Walk/18 Shoulder Taps
200m Run
12 Burpee Box Jumps
12' HS Walk/ 12 Shoulder Taps


Saturday 7/25/2015

TBD