7/15-7/20

Monday

Strength 

Back Squat 100% of 1RM

5@40%

5@50%

3@60%

5@75%

3@85%

1+@95%

WOD – 10 Min AMRAP

Power Snatch 95/65

1-2-3-4-5...

30 DUs after each round

for example, 1 snatch 30 DUs; 2 snatch 30 DUs; 3 snatch 30 DUs...

Tuesday

Strength

E2MO2M for 14 minutes (start at 65% and build to a heavy double complex)

1 Deadlift

1 Clean Pull

1 Hanging Squat Clean

Repeat Complex 2x E2MO2M

WOD – “The Chief”

19 min AMRAP 

5 cycles of 3 Minute Rounds, Rest 1 minute between each 3-minute Cycle

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Wednesday

Strength - 25 Min

Push Press (+15% of 1RM OH Press)

5@40% 

5@50%

3@60%

5@75%

3@85%

1+@95%

WOD – 18 min AMRAP

25' Overhead Walking Lunge 95/65

8 Ring Dips

8 Bar Facing Burpees

25' Overhead Walking Lunge

8 Toes to Bar

8 Burpee Box Jumps

Thursday

Skill – 1RM Weighted Pull-up 

WOD - 25 Min cap

60 Cal Row

50 Wall Balls

40 Push-ups

30 Abmat Sit-ups

20 single DB Box Step-Overs 50/35 20" Box M/F

10 Bar Muscle-ups

20 single DB Box Step-overs 

30 Ab-Mat Situps

40 Push-ups

50 Wall Balls

60 Cal Row

Friday

Strength 

Deadlift – 100% of 1RM

5@40%

5@50%

3@60%

5@75%

3@85%

1+@95%

WOD – FRAN

21-15-9

Thrusters 95/65

Pull-ups

Saturday

Team Obstacle Course

**Show up/have fun/flip some tires 😃