Week of July 28th

 In Sneak Peek

WEEK 3

Power

CP + AePwr Test

Complex

CP + MAP6

Power

CP + Lac.End3

Gym

THUR- MAP7

Complex

FRI- CP + MAP2

Power

SAT- CP + AePwr Test

Gym

SUN- AePwr Test

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
“SKILL”

Front Squat 10RM
50 Double Unders

50 Box Jump 20/20”

50 Back Squats 95/65#

50 Burpees

50 Back Squats 95/65#

50 Box Jumps 20/20”

50 Double Unders

“SKILL”

3 sec Snatch Pull into full snatch x 3-5 OHS
FOR TIME:

1k Row

rest 4 min

20 Squat Snatch 135/95#

rest 4 min

1k Row

SKILL”

OTM 12:

Odd: Push Press Heavy 3

Even: Strict Pull-up w/med ball 5
WOD:

6x 200m

rest 2-3 min
Cash-out:

200m Farmers Carry

“SKILL”

WOD Prep
“WOD”

4 rounds for time:

10 DB Clean and Press 55/35#

Farmers Carry 60m 55/35#

20m Walking Lunge 55/35# each hand
rest 3  min

“SKILL”

3 sec Clean Pull into full Clean.Jerk Drive.Jerk
“WOD”

2 SETS:

1 minute on 90 second Rest

-Deadlift 155/105#

-Wall Ball

-Burpee over bar

-Toes to Bar

-Front Squat 155/105#

“SKILL”

Back Squat 8RM
“WOD”

“Helen”

3 rounds for time:

400m Run

21 KBS

12 Pull-up

“SKILL”

WOD Prep
“WOD”

AMRAP 18:

Max Plank hold

200m Row everytime you break
post total times broken

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