070218-070618

Monday 070218

Strength

Build to a Heavy Set of 3

Back Squat

Conditioning

4 Rounds: 400 Meter Run 50 Air Squats

Tuesday 070318

Conditioning

AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4: 1 Round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Max Calorie Row in Time Remaining

Wednesday 070418

4th of July Workout! One class 9:15am!

Thursday 070518

Strict Press

5X5

Push Jerk

3X3

Split Jerk

3X1

Each movement is done at the same weight for all sets!

Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run

Each Partner runs all three runs

PT.1-Runs 200m

PT.2 Runs 200m when PT.1 gets back

PT.1 Runs 400m when PT.2 gets back

etc...

Friday 070618

Conditioning

Fight Gone Bad

3 Rounds of 1 Minute at Each Station: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest