FRIDAY (29 JULY 16)

Aerobic Work:

25 Min swim for distance.

or

12K Road Bike

or

8K Row

or

7K run

Swim, bike, row, or run at a moderate pace.

THURSDAY (28 JULY 16)

                                                    “Hangman”

21 Hang Power Cleans (135/95), 21 Lateral Barbell Burpees, 100 Double-Unders

15 Hang Power Cleans (135/95), 15 Lateral Barbell Burpees, 75 Double-Unders
9 Hang Power Cleans (135/95), 9 Lateral Barbell Burpees, 50 Double-Unders

WEDNESDAY (27 JULY 16)

STRENGTH


10-8-6-4-2-10 Flat Bench


10-8-6-4-2-10 Back Squat




WOD:


1/2 "Cindy"


10 Min AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squats

TUESDAY (26 JULY 16)

STRENGTH

10 Rounds - Every 2 Minutes Complete:

1 Snatch from floor, on from 1" below knee, and one from 1" above knee.


Capacity

4 Rounds of:

2 x Rope Climbs
400m Run* (3 laps of Hayes Gym Track).

Rest 2 Minutes Between Rounds.


MSE (If time / energy is available)

Push-ups
40
45 sec rest
30
30 sec rest
20
15 sec rest
As Many Reps As Possible without stopping.

MONDAY (25 JULY 16)

"DT"

5 Rounds of

12 x Deadlift (155/105)
9 x Hang Power Clean (155/105)
6 x Push Jerk (155/105)


Capacity

3 Rounds of
12 x Toes to Bar
15 x Burpees

*This should be fast, with no breaks and little rest.

Rest 2 Minutes:

Max Burpees in 2 Minutes

Rest 2 Minutes

Max Toes 2 Bar in 2 Minutes

FRIDAY (22 JULY 16)

STRENGTH

Clean Grip Barbell Row
4 sets x 10 reps

Dumbbell Bench
12 - 9 - 6 - 3 - 6* - 9* - 12*
*After you reach the set of 3 reps, use the same weight going down, but go for max reps.

Snatch Grip Barbell Row
4 sets x 10 reps

Dumbbell Incline Bench
4 sets x 10 reps

Muscular Endurance
7 Min EMOM
12 x Dips


WOD
3 Rounds for Time
25 x Toes 2 Bar
50 x Double Unders
15 x Burpees (Jump over bench)

THURSDAY (21 JULY 16)

STRENGTH

Push-Press

15-12-9-6-3-6-9-12  (Adjust weight as able).


WOD

3 Rounds for Time

500m Row
25 x Push-ups
25 x Box Jumps 30"/24" (Jump up / step down)
25 x Sit-ups