Monday – July 22, 2013

Back Squats – 1-2 Minutes rest between sets

5-5-5-5 @ 70% of 1RM

“Christian”

5 RFT

7 Snatches (75/55)

21 Box Jumps (24”/20”)

13 Burpees

Tuesday – July 23, 2013

“Bodyweight Ninja Day”

Kipping Practice (10 Minutes)

Max Pull-ups (3 sets)

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats

Wednesday – July 24, 2013

Clean & Jerk Triples

3-3-3-3-3

12 Minute AMRAP

200M Run

Thrusters (95/75; 75/55; 55/35)

Toes to bar

Thursday – July 25, 2013

Front Squats (1-2 Minutes rest between sets)

5-5-5-5 @ 70% 1RM

5 Minute AMRAP

5 Wall Balls

20 DUs

2-Minute Break

5 Minute AMRAP

20 DUs

5 Wall Balls Twofers

Friday July 26, 2013

Hang Snatch

3-3-3-3-3

5 RFT

15 Deadlifts

10 OHS

15 Sit-Ups

 

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