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