Week of 7/15/19-7/21/19

Monday:
Buy In:
-Half Mile Run

*into*

10 Rounds:
– 10 Pushups
– 10 DB Situps
– 10 Alt DB Snatch (50/35)

Tuesday:
EMOM 24:
Min 1) Front Squat x 10
Min 2) High Box Jumps x 5-10
Min 3) Ski ERG x 10/7 cals

Wednesday:
Every 90s x 12mins (8 sets):
– 1 Hang Power Snatch + Power Snatch

+

EMOM 10:
Min 1) 12 Hang Power Snatches (75/55)
Min 2) 35 Double Unders

Thursday:
A) 15 mins to find 1RM Strict Press
B) 6 mins to find 1RM Strict Weighted Pullup

+

Time Trial:
– 2k Row! (11 min cap)

Friday:
Tabata x 8 (:20 on, :10 off):
1) Echo Bike Calories
*rest 1 minute*
2) Weighted Plank Hold
*rest 1 minute*
3) SA OH Weighted Lunges
*rest 1 minute*
4) V-Ups

Saturday:
“Eva”
5 Rounds:
– Half Mile Run
– 30 KBS (70/53)
– 30 Pullups
*35 min cap*

Sunday:
CLOSED

Enjoy Your Weekend!