Workouts for the Week of 070918

The Script: Monday 070918

The Warm Up: 2 Rounds 

Taco Loop Run

2x “Cindy”

5/3 Strict Pull Ups 

10 Push Ups

15 Air Squats 

 

The Conditioning: For Time

70 OH Kb Swings (53#/35#)

140 Double Unders 

70/50 HR Push Ups

140 Double Unders

70 Goblet Squats 

140 Double Unders

70 Sit Ups 

 

 

The Script: Tuesday 071018

The Warm Up: 

2x Taco Loop Run

20 Burpees

 

Mini Band March

 

The Strength: Back Squat 3x5

-+5# from last week

 

The Conditioning: For Time

100 Jumping Lunges

Every Minute: 3 Burpees 

 

 

The Script: Wednesday 071118

The Warm Up: 3-4x

250/200m Row (Taco Loop Run on other rounds)

1 Wall Climb

Bear Crawl Across

5 Push Ups w/ Shoulder Tap

10 Box Jumps

 

The Strength: 3 Strict Press + 3 Push Press

-20:00 to establish 3 strict press plus 3 push press without racking the barbell

 

The Conditioning: 9:00 AMRAP

12 Box Jumps (24”/20”)

24 Russian Twists 

Bear Crawl Down (50’)

 

 

The Script: Thursday 071218

The Warm Up: 5x

200m Row + 3 Point Sprint/Backpedal 

 

The Conditioning: 

Buy-In: 500m Row 

And Then, 4 Rounds 

2 Rope Climbs 

15 V-Ups 

10 HSPU

Taco Loop Run

Buy Out: 30 Burpees 

 

 

The Script: Friday 071318

The Warm Up: 4x

Taco Loop Run

15 OH Kb Swings (35#/26#)

10 Goblet Squats 

5/3 Strict Pull Ups 

 

The Conditioning: 3 RFT

9 Hang Clean (SQUAT) (135#/95#)

15 Pull Ups 

 

The Script: Saturday 071418

The Conditioning: TBD

 

The Script: Sunday 071518

The Conditioning: TBD