Thursday 7.20.2017 For Time: 10 Hang Cleans, 255/165-lbs 20 Bar-Facing-Burpees 8 Hang Cleans, 255/165-lbs 16 Bar-Facing-Burpees 6 Hang Cleans, 255/165-lbs 12 Bar-Facing-Burpees 4 Hang Cleans, 255/165-lbs 8 Bar-Facing-Burpees 2 Hang Cleans, 255/165-lbs 4 Bar-Facing Burpees **Time Cap 20-minutes
Wednesday 7.19.2017 Complete the following movements every minute on the minute for 30 minutes : 1 min assault bike 1 min row for calories 1 min of double unders *time cap 30 min.
Tuesday 7.18.2017 Complete the following for time: Snatch (Power or Squat) 15-reps 95/65 12-reps 115/75 9-reps 135/95 6-reps 185/125 3-reps 215/145 1-rep 225/155 ***Time Cap 18-minutes
Monday 7.17.2017 For time: Run 1 mile 100 push- ups Run 1 mile ***time cap 30 minutes
Sunday 7.16.2017 Rest Day Closed
Saturday 7.15.2017 Olympic Lifting 8:00am-9:00am Mobility 9:00-9:30am Open Gym 9:30am-12:00pm
Friday 7.14.2017 With a partner complete the following movements( work can be partitioned as needed ) : Row 2000m 200 reps Overhead Squat 45/35 ***time cap 20 minutes
Thursday 7.13.2017 Back Squat for load: #1: 10 reps #2: 10 reps #3: 10 reps Time Cap: 12-minutes
Wednesday 7.12.2017 21-15-9 Ring Dips Toes to Bar ***time cap 10 minutes
Tuesday 7.11.2017 50-40-30-20-10 Pull – ups Double unders ****Time Cap – 15 minutes