The Script: Workouts for the Week of 073018

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The Script: Monday 073018

The Warm Up: 4x

Taco Loop Run

12 Plate Ground to Overhead

OH Carry Down

16 Russian Twists

OH Carry Back

 

 

The Conditioning: 

5:00 EMOM

5 Power Clean & Jerk (135#/95#)

—3:00 BREAK—

4:00 EMOM

4 Power Clean & Jerk (155#/105#)

—3:00 BREAK—

3:00 EMOM

3 Power Clean & Jerk (185#/115#)

—3:00 BREAK— 

2:00 EMOM

2 Power Clean & Jerk (205#/135#)

 

-23:00 TOTAL TIME

-Tap and Go is the goal through the 155/105

 

 

 

The Script: Tuesday 073118

The Warm Up: 

Redwing Run

3x

6 Burpees

6/4 Strict Pull Ups 

24 Jump Rope 

 

The Conditioning: 16:00 AMRAP

Redwing Run

12 HSPU (SCALE: 12 Push Ups w/ Shoulder Taps) 

36 Double Unders 

12/9 Chest to Bar

36 Double Unders 

 

 

The Script: Wednesday 080118

The Warm Up: 

 

The Conditioning: 5 RFT

20 Jumping Lunges 

10 V-Ups (May Sub 20 Twists Here at 25# for All)

Taco Loop Sprint

Rest 1:00 

 

The Strength: Establish Today’s Deadlift 5 RM in 7 Sets or Less 

 

 

The Script: Thursday 080218

 

The Conditioning: Just Move For 20:00 

300m Row

30 Hand Release Push Ups 

8/6 Strict Pull Ups

15/10 Cal Bike 

OH Carry Down

Gun Carry Back 

REST 

 

 

The Script: Friday 080418

The Warm Up: 

Redwing Run

And Then, 3x 

5 Plate Squats (25/15)

10 Straight Leg Sit Ups 

5/3 Strict Pull Ups 

 

The Strength: Front Squat 7-7-7

 

The Conditioning: 

21-15-9

Box Jumps (24”/20”)

Toes to Bar