Programming 7/20 – 7/24

Monday
A.
Back Squat
5×3 Building to a Heavy Set
 
B.
AMRAP 15
20 Double Unders
5 Burpees
100m Run
15 Box Jumps

Tuesday
A.
Thrusters
5×5 Buildig

B.
4 RFT
8 Pull-Ups
16 Push-Ups
8 Squat Cleans

Wednesday
A.
Bench Press
5×4 Building Heavy

B.
AMRAP 2
Max Wallballs
Rest 2 minutes
AMRAP 2
Max Abmat Situps
Rest 2 minutes
AMRAP 2
Max KB Swings (53/35)
Rest 2 minutes
AMRAP 2
Max Burpees

Thursday
A.
Power Clean
4-3-3-2-2-1-1-1-1

B.
On a TABATA clock
4RFT
15 Deadlifts (135/95)
30 Air Squats
20 Single Arm DB Snatch (50/30)

Friday
A.
Max Plankhold

B.
FOR TIME
15 Back Squat (155/105)
15 T2B
30 Cal row
10 Back Squat (185/135)
10 T2B
20 Cal row
5 Back Squat (225/155)
5 T2B
10 Cal row