ANNOUNCMENTS
1) Last week of this program cycle.
We will be doing some capacity lifting tests based off your Heavy 2 and 3 reps you built to in the past couple weeks. If you missed those weeks, no big deal. Will still be tough.
MONDAY
A) EMOM x 8min
Min 1: 13/11 Cal Row
Min 2: 5/side Thread the Needle
5 Light Weight DB Thruster
+
B) 3 Sets in 18min
Back Squat AMRAP @ 75% of 7/22 or 7/15 (3's)
Rest 4min Btwn Sets
+
C) 4 Rounds Alternating w/ a Partner
1000/900m Row
*18min Cap
*No Rower Reset
TUESDAY
A) 12min to Complete 4 Sets
8-12 Koji press
10 Front To Lateral Raise and Back
+
B) 3 Sets in 18min
Strict Press AMRAP @ 75% of 7/22 (2's)
Rest 4min Btwn Sets
+
C) Every 90s x 10 Sets (15min)
4 Strict Pullups
8 Push Ups
12 Reverse Lunge
WEDNESDAY
A) 15min Building Power Snatch OR Full Snatch
+
B) Every 30s x 10min
Consistent Power Snatch
+
C) E4MOM x 4 Sets (for individual speed)
10 Hang Power Snatch
20/15 Cal Echo Sprint
THURSDAY
A) 10-8-6-4 in 13min
Building Bench Press
*Followed by 500/450m Row
+
B) 3 Sets in 18min
Bench PressAMRAP @ 75% of 7/15 (2RM)
Rest 4min Btwn Sets
+
C) 20min Alternating w/ a Partner
24/20 Row or Echo* (22/17) for Echo
*50m walk in between each set and no sitting to rest.
FRIDAY
A) 3 Rounds in 9min
10/side Hvy External Rotations
10 Slow Scap Chin Ups
21's Bbell Curl
+
4 Sets in 15min
B1) 10-12 Seated Hvy Hammer Curl @ 3111
B2) 12-15 Tall Kneeling OH Tricep Ext @3111
+
C) 18min AMRAP
10 Strict T2b
20 Alt Dead Bugs
30 RKBS
SATURDAY
A) 40 Rounds Alternating w/ a Partner
5 Wall Balls
3 Burpee Box Jumps
2 DB or KB Fr Sq (~65/~50)
*Every 5 minutes both run 200M (Starting at beginning)
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 8/4 - Olympic Lifting w/ Zach (Snatch)
Upcoming Sundays
Aug TBA
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