Programming July 16 – July 20

Monday, July 16
A.
Front Squat
4×3
Building to a Heavy Set

B.
FOR TIME
200m Run
10 C2B
200m Run
15 Box Over Jumps
200m Run
20 Front Squats (95/65)
200m Run
15 Clean and Jerks (95/65)
200m Run
10 Burpee Box Jumps
200m Run

Masters
A.
Same

B.
FOR TIME
200m Run
10 C2B
200m Run
15 Box Jumps
200m Run
20 Front Squats (65/45)
200m Run
15 Clean and Jerks (65/45)
200m Run
10 Burpees
200m Run

Tuesday, July 17
A.
Power Snatch
6×2
Building to a Heavy Set

B.
AMRAP 16
6 Power Snatches (95/65)
6 OHS (95/65)
15 Wallball Ab-mat Sit-ups
30 Double Unders
400m Run

Masters
A.
Same

B.
AMRAP 16
6 Power Snatches (65/45)
6 OHS (65/45)
15 Wallball Ab-mat Sit-ups
30 x2 Single Unders
400m Run

Wednesday, July 18
A.
Skill Work: Rope Climb
Spend 10-15 minutes working on this skill

B.
FOR TIME
800m Run
Then 3RFT
10 DB Thrusters (40/20)
3 Wall Walks
3 Rope Climb
Then
800m Run

Masters
A.
Same

B.
FOR TIME
600m Run
Then 3RFT
10 DB Thrusters (30/15)
3 Wall Walks
3 Rope Laydowns
Then
600m Run

Thursday, July 19
A.
Push Press
5×4
Building to a Heavy Set

B.
5RFT
8 HSPU
8 Power Cleans (95/65)
8 Wallballs
8 Pull-ups

Masters
A.
Same

B.
5RFT
8 Seated L-Press (30/15)
8 Power Cleans (65/45)
8 Wallballs
8 Pull-ups

Friday, July 20
A.
Back Squat
5×5
60% of your 1RM

B.
4RFT
400m Run
10 Front Rack Walking LungesĀ  (95/65)
10 Bar Over Burpees

Masters
A.
Same

B.
4RFT
400m Run
10 Front Rack Walking LungesĀ  (65/45)
10 Burpees