7/24/2016

Rest Day

7/23/2016

A. Snatch - 1RM
+
B. AMRAP 7
5 C2B Pull-Ups (scale to regular pull-ups)
5 HSPU (open standards)
rest 5 minutes
C. 50 Toes to Bar
rest 5 minutes
D. At 100% MAX EFFORT
1 Minute Row (max calories)
5 minutes Rest
1 Minute Assault Bike (max calories)

7/22/2016

A. Squat Clean - 1RM
+
45 minute Max Distance Row

7/21/2016

A. Overhead Squat - 1RM
B. Push Jerk - 1RM
+
For time:
100 Burpee Box Jumps 24/20
*compare to 4.12.16*

7/20/2016

Rest day

7/19/2016

Postural Endurance Test
EMOM x 10
L1, L2, L3 - Wall Ball Shots 20/14 *judge eachother*

Level 1 - 10-12 reps per minute
Level 2 - 15 reps per minute
Level 3 - 16-20 reps per minute
*pick a number and stay consistent - 20 per minute is the ideal number*
*compare to 4.21.16*
+
"CFW 5k
*start at dumpster then 9 laps around (going right out of driveway) back through to the dumpser*

7/18/2016

A. Clean & Jerk - 1RM
B. Weighted Pull-Up - 1RM
+
AMRAP 5
10 Power Cleans 95/65
10 Calories Assault Bike
*this is to be done at 100%*
*compare to 4.11.16*