"Liz"

Tuesday 7/28

1. Max Rep Consecutive Muscle Ups 2. For Time:*     Run 400m     21 C2B Pull Ups     Run 400m     18 C2B Pull Ups     Run 400m     15 C2B Pull Ups *200m run penalty for breaking the C2B pull ups.

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Monday 7\27

1. Hang Snatch-3 Rep Max 2. Push Press-Max 3. High Bar Back Squat-Max *Drink lots of water and get some electrolytes in your system. We will be running outside tomorrow.

Saturday 7/25

8-11am BodyFat Truck 9am 1. Skill: Wall Ball Shots & KBS* 2. For Time:     50 Wall Ball Shots (20/14), 10′     50 KBS (2/1.5) 10am 1. Mobility: Coaches Choice 2. For Time:     50 Wall Ball Shots (20/14), 10′     50 KBS (2/1.5)

Friday 7/24

1. Skill (Tire Flips):     3×3-6 Reps Heavy 2. For Time:     Run 400m     5 Rounds:     3 Deadlift (315/225)     10 Burpee Over Barbell     Run 400m

Thursday 7/23

1. Pause Hang Snatch+Hang Snatch 5×1+1 80-85%* 2. Bench Press 5-3-1 Heaviest Possible 3. Weighted Step Ups 4x6e Heavy *2s pause in receiving position.

Wednesday 7/22

1.  4 Sets AFAP:     Row 500m     15 Pull Ups     Rest 3:00 Between Sets 2. Weighted Plank Hold     3xMax Hold @ 1/2 Bodyweight

Tuesday 7/21

1. Clean 4×1 85-90% 2. 7 Minute AMRAP:     5 Power Cleans (225/155)     5 Box Jumps (30/24″)

larry

Monday 7/20

1. Performance:     Strict+Kipping Muscle Up 5×1+2, 90s Rests     Fitness:     a. Tempo Strict Pull Up (3-1-X-2) 5×3-5, transition to dips…     b. Tempo Strict Ring Dip (3-1-X-2) 5×3-5, 90s Rests 2. 5 Rounds For Time:     6

Friday 7/17

1. Performance:     Muscle Up+Ring Dip 5×3+3, 60s Rests     Fitness:     a. Strict C2B Pull Up+Kipping C2B 5×3-5+5 b. Strict Ring Dip+Kipping Ring Dip 5×3-5+3-5, 60s Rests 2. 7 Minute AMRAP:     5 Burpees     1 Power Snatch

Thursday 7/16

1. Hang Clean (Below the Knee) 5×2 80-85% 2. Push Press+Push Jerk 5×2+1 Heaviest Possible 3. Pause Front Squat 5×3 75%* *2s Pause.