POWER
10 minutes to build to a heavy power snatch/hang power snatch
+
Go every 2:00 x 8 sets
3 Power Snatch @ 75-79% or add 5lbs minimum from July 21, 2017
SUPPLEMENTAL
Breather:
Isabel (135/95)
+
Extra Credit
Structural:
30 min
30/90 row (men row for 155m/ women 135m in 30 sec. In 90 seconds thruster ladder eg. rnd 1 do 1 thruster, rnd 2 do 2 thrusters) 75/115
SUPPLEMENTAL
Structural:
-men → 4x 1-6 strict c2b ladder
-women → 3x 1-5 strict ctb ladder
+Extra Credit
5 x 10 parallette shoot throughs
Bench – 10 minutes to build to a heavy
5 x 5 @ 75-79% of tough single or at least add 5lbs heavier than (July 19, 2017)
Go every 2 minutes
SUPPLEMENTAL
Structural:
10 min AMRAP (you go I go)
-1-6 T2B ladder
+
Breather
-1 min row sprint (s/m=35 or higher)
-Rest 2:00 x 3
ENDURANCE
45 min EMOM
-5-10 calorie row (pick a number and stick with it for the entire workout) (won’t be able to strap feet in)
-5-10 push ups (pick a number and stick with it for the entire workout)
SUPPLEMENTAL
Extra Credit
Structural:
– Accumulate as much time as possible in a plank on elbows within 5 minutes
POWER ENDURANCE
30 min
“Kettle Bell Deck of Cards” with a partner (flip card but both partners do everything. Each person doing an entire deck)
1.5/1pd
Black Joker – 400m farmers carry (one partner carries both weights at a time, switch as needed)
Red Joker – 1km row as a team, other partner holds two KB in front rack
Hearts – KB swings
Diamond – goblet squat
Club – KB snatch
Spade – head chopper (KB thruster)
SUPPLEMENTAL
Structural:
– 3rounds:
10 kneeling KB press (knees at 90 deg hips fully extended)
30 sit ups
Batman and robin workout
Partner workout
One partner amrap while the other runs 400m
30min amrap
400m run
hang clean and jerks (95/135)
400m run
Back squats
400m
Situps.
400m
Burpees
POWER
20 min EMOM
Power clean
Men must make 10#jumps, women 5# jumps
-100% of max should be hit at minute 18/19, go for new PR minute 19/20
+
SUPPLEMENTAL
Breather:
7min max burpees
+
Extra Credit
7 minute z press for max reps 45#/35# (try for 140 reps)
NOTES:
