Workouts for the Week of 070218

The Script: Monday 070218

The Warm Up: 3x

Taco Loop Run

15 Air Squats

12 Alternating DB Snatch (35#/25#)

9 Box Jumps (20”)

 

And then, 2x

10 PVC Pass Throughs

10 OH Squats

 

The Strength: 20:00 to Establish Today’s Heavy Hang Power Snatch + 2 Overhead Squats

-Hang Snatch + OHS is encouraged for those prepared to take it on

 

The Conditioning: 4x (12:00 co)

7 Burpee Box Jumps (24”/20”)

Taco Loop Run

1:00 Rest 

 

 

The Script: Tuesday 070318

The Warm Up: 

Redwing Run

And Then, 

4–8-12-8-4

Heavy or High Wall Balls 

4/2 Strict Pull Ups

 

The Conditioning: Death by Clean & Jerk (135#/95#)

Starting at 1, add 1 rep every minute on the minute until you are unable to complete the required reps within the 60 seconds. Your last completed round + the reps from the incomplete round are your score. 

 

The Conditioning: 10:00 AMRAP

1-2-3

Bar Muscle Ups

Handstand Push Ups

And then, 

50 Double Unders 

 

[Scaled: 10:00 AMRAP

2-4-6

Pull Ups

Push Press

And Then, 

50 Single Unders]

 

The Script: Wednesday 070418

 

 

The Script: Thursday 070518

The Conditioning: 

Redwing Run

20 Burpees

 

4x

:20 Scap Pull Ups 

+ 10 Box Jumps 

 

The Conditioning: 

10-9-8-7-6-5

Strict Pull Ups

Barbell Row

Tall Box Jumps 

Taco Loop Run

 

 

The Script: Friday 070618

The Warm Up: 

 

The Strength: 3x5 Back Squat 

-Add 5# to the weight used last week

 

The Conditioning: 5 RFT

20 Wall Balls

10 Toes to Bar 

 

 

The Script: Saturday 070718

The Conditioning: 16:00 AMRAP

2 Rounds 

5 Deadlifts (225#/155#)

10 Bar Push Ups

And Then, 

Heavy Carry Down & Back