THURSDAY 07.20.2017

A. 4 Sets:
Turkish Get-Ups 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 6-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds

B. EMOM 10:
8 Alternating KB Snatches 70/53
Double-Unders x Max Reps
(Score is total number of double-unders performed)

WEDNESDAY 07.19.2017

A. Take 20 minutes and find today’s 1-RM Clean and Jerk

B. For time:
400m Run
50 KB Swings 53/35
100 Air Squats
500m Row

TUESDAY 07.18.2017

A. Gymnastics Skills Practice – For 15-20 minutes pick a few movements you want to work on, and try to get perfect quality repetitions to improve efficiency.

B. 5 rounds for max reps of:
1 min Burpee Pull-Ups
1 min Ring Dips
1 min Box Jump Overs

MONDAY 07.17.2017

A. Front Squat 3×5 @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds

B. In teams of two, partners alternate 3 minute rounds until they each complete 30 reps of Ground to Overhead
Against a 3 minute clock:
500m Row
Ground to Overhead Max reps 135/95

FRIDAY 07.14.2017

A. In teams of 3 complete AMRAP 15:
3 Power Cleans 135/95
6 Burpee Box Jump Overs 24/20

Rest 5 minutes

B. In teams of 3 complete AMRAP 15:
10 Pull-Ups
20 KB Swings 53/35

For both the A and B portion, team members will cycle through full rounds, with only one person working at a time. The goal is to move as quickly as possible.