Week of July 7

 In Sneak Peek

TESTING (Compare to April 29th Week)

 

Week of July 7th

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
SKILL:

Back Squat 1RM
WOD:

“Fran”

SKILL:

Strict Press 1RM & 1rm Pull-up
WOD:

“Jerry”

SKILL:

Deadlift 1RM
WOD:

“Diane”

SKILL:

WOD prep
WOD:

AMRAP 20:

400m Run

10 Box Jump 20/20”

30 Wall Ball

SKILL:

Snatch 1RM
WOD:

For time:

12 Snatch 135/95#

50 Double Under

12 Clean & Jerk 135/95#

50 Double Under

12 Muscle Up

*or 3 x progressions

SKILL:

WOD Prep
WOD:

“Nicole”

AMRAP 20:

Max Pull-ups

400m Run

*total pull-ups

SKILL:

10.9.8…3.2.1 reps for time:

KBS 70/50#

Box Jump 30/24”

 

BASIC/COMPETITOR *similar to last week of 10’s.

 

BASIC:

A. Bench Press 5×3

B. Ring Dip 5×3

C. WOD
COMPETITOR:

A1. Back Squat 10 AHAP

A2. Back Squat 10 @90% x 2

B1. Push Press 10 AHAP

B2. Push Press 10 @ 90% x 2

C1. Bench Press 10 AHAP

C2. Bench Press 10 @90% x 2

D. Front Lever to Back lever

BASIC:

A. Deadlift 5×3

B. Hang Power Clean 5×3

C. WOD
COMPETITR:

A. Snatch from high block 5 rep; rest 20 sec between reps

B. Deadlift 10 AHAP

C. Snatch Pull High Block 10.10.10

D. Bench DB row alt hands 5 sets x 10 reps; rest 90 seconds between hands

E. 5 Hang Power Clean TnG, 20 second Airdyne; rest 4-6 min x 5sets

BASIC:

A. Press 5×3

B. HSPU 5×3

C. WOD
COMPETITOR:

A. Back Squat 5 x 10 @85% of Monday

B. Bench Press 5 x 10 @85% of Monday

C. Standing DB Press 10.10.10.10

D. Ring Dip 10.10.10.10

E. WOD *don’t worry about PR, 10 min time cap

BASIC/COMPETITOR: Yoga BASIC:

A.Back Squat 5×3

B. Pull-up 5×3

C. WOD
COMPETITOR:

A. Clean from high block 5 rep; rest 5 sec between reps; rest 3 min

B. Snatch DL 10.10.10

C. Clean Pull High Block 10.10.10

D. bulgarian split squat 5 x 10; rest 90 seconds between legs w/DB in farmers hold

E. 4 sets of:

500m Row

rest 2 min

BASIC:

A. C&J 1RM

B. Snatch 1RM

C. WOD
COMPETITOR:

A. C&J 1RM

B. Snatch 1RM

C. Front Squat 3RM

BASIC/COMPETITOR: 90 min Mobility only
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