7.24.17

Monday

Back Squats

10 reps @ 68%

8 reps @ 73%

6 reps @ 78%

4 reps @ 83%

2 reps @ 88%

Flip and Flop

21-15-9

Alt DB Snatches 40/35

Cal Row or Bike

then, 

directly into

21-15-9

Box Jump Overs

Pull Ups

If you are using the bike, it will be 24-18-12 for cals

Tuesday

Gymnastic

Part1: 7 unbroken HSPU at 30% of max

Part 2: Tabata Hollow Rocks and Superman Rocks

Fifth Wheel

5 minute window

7 rounds of Chief

Max Cals for remainder of the time

REST 5 MINUTES

5 minute window

6 rounds of Chief

Max Cals for remainder of the time

REST 5 MINUTES

5 minute window

5 rounds of Chief

Max Cals for remainder of the time

Wednesday

Split Jerk Strict Press 3x3

Jerk Balance 3x3

Split Jerk 1x1

Thursday

Wrecking Ball

Partner Workout

AMRAPx18

50m farmers carry

100m kb run

200m run

Friday

Slake Open Test

AMRAPx20

50 Wall Balls

50 Doubles

40 Box Jumps

40 Chest to Bar

30 Pull Ups

30 Burpees

20 Cleans

20 Jerks

10 Snatches

10 Muscle Ups



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