A) Strict Press Cluster @ 12X2; 2.2.2 x 3; rest 10 sec btwn reps/3 min btwn sets

B) For time:

Performance/Competition

Run 800 m

rest 2 min

for time:

60 Double Under’s

20 Pull ups

60 DU’s

20 Pull ups

60 DU’s

20 Pull ups

60 DU’s

rest 2 min

for time:

Run 800 m

 

Function

Run 800 m

rest 2 min

for time:

60 Double Under’s

15 Pull ups

60 DU’s

10 Pull ups

60 DU’s

5 Pull ups

60 DU’s

rest 2 min

for time:

Run 800 m

 

A) 4×2-3 HBBS – rest 3 min – Find your 2 rep max

B) 4 sets @ 90% for total working time:

– 250m row @ 90%

– 25 Russian KB swings (53/35)

– 8 Burpee over the box jumps (20/16”)

– Walk/rest 4 min

 

A) “Helen”

3 rounds for time at 100%:

– 400 m run

– 21 KB swings (53/35)

– 12 Pull-ups

B) Coach’s choice midline work

 

A) 3×6 Perfect TnG Deadlifts; rest 3 min

B) For time:

– 50 Double Unders (DUs)

– 10 Burpees to plate

– 40 DUs

– 10 Burpees to plate

– 30 DUs

– 10 Burpees to plate

– 20 DUs

– 10 Burpees to plate

– 10 DUs

– 10 Burpees to plate

 

A) 3 Heavy Push Jerks (off ground) + 9 sit-ups EMOM for 8 min

– Function (85/55), Performance (115/75), Competition (155-185/95)

B) 3 Heavy TnG Power Cleans + 6 Toes 2 Bar EMOM for 8 min

– Function (95/65), Performance (135/95), Competition (185/105)

C) 3 Heavy Front Squats (off ground) + 3 Lateral Burpees EMOM for 8 min

–  Function (95/65), Performance (135/95), Competition (185/105)

*5 min rest between EMOMs

 

A) 1-3 Muscle-Ups EMOM for 8 min OR 4-6 strict pull-up/ring dip combo

B) 4 rounds at 90% effort:

– 12 KB snatch (53/35)

– 400 m run

– 12 Goblet squat

– rest 2 min

 

A) 1 clean 1st pull + 1 hang clean (below knee) + 1 jerk, 2-2-2-1-1-1; rest 90 sec

B) 5×2-3 Overhead Squat @ 21X1

C) 3×3/side Turkish Get-up, AHAP; rest as much as needed

 

 

 

Friday 7/19

A1) 4×6-8 Bench Press @ 42X1 – rest 30 seconds

A2) 4xME horizontal ring rows – rest 2 min

B) Row 1,000m at 85%

– rest 5 min –

Row 1,000m at 85%

*try and match times

C) Optional coach finisher if time permits