7/3
Back Squat (High Bar)
2×4 at 60%
1×4 at 65%
1×3 at 70%
1×3 at 75%
1×3 at 75%
1×3 at 80%
2×3 at 85%
Then:
5 rounds for time of:
40 Double Unders
20 Wall Balls, 20/16 lbs
20 Kettlebell Swing (Russian)s, 32/24 kg
7/2
Power Snatch :
3 @ 60%, 3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%
Then:
Snatch Pull :
3 @ 85%, 3 @ 85%, 3 @ 90%, 3 @ 90%
Then:
5 rounds for time of:
5 Power Snatches, 115/75 lbs
10 Chest-to-bar Pull-ups
7/1
Back Squat (High Bar)
2×4 at 60%
1×4 at 65%
1×3 at 70%
1×3 at 75%
1×3 at 75%
1×3 at 80%
2×3 at 85%
Then:
21-15-9
Overhead Squat, 95/65 lbs
Box Jump (24 In.), 24/20 in
6/28
Front Squat 1×5 at 65% 1RM Front Squat 1×4 at 70% 1RM Front Squat 1×4 at 75% 1RM Front Squat 1×3 at 80% 1RM
Then:
Shoulder Press 5×5
find heaviest weight possible for 5 reps.
Then:
Annie
50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)
6/27
Power Cleans, Front Squats, Squat Cleans and Split Jerks
7 sets to be performed as complex in the following rep scheme at 85% of Clean and Jerk
3, 3, 1, 1
Then:
As many reps as possible in 7 mins of:
Squat Clean & Jerk, 115/75 lbs
6/26
Back Squat (High Bar) :
4 @ 60%, 4 @ 60%, 4 @ 65%, 4 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80%
Then:
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees
6/25
Snatch Lift Off + Snatch Pull 2×3 at 80% 1RM, 4×3 at 85%
Then:
Complete as many rounds as possible in 10 mins of:
5 Handstand Push Ups
10 Thrusters, 95 lbs
30 Double Unders
6/22
“Filthy Fifty”
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 16/12 kg
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders