Tuesday August 1st 2017

Start @ station 1 and Every 3 minutes move to the next x 4 sets 
station 1 Airbike @ 70% EFFORT
station 2 Row @ 70% EFFORT 
station 3 Run @ 70% EFFORT 
Before Each Airbike perform 3/3 Pistol Squats + 1 Rope climb 
Before Each Row perform 10-15 Unbroken Toes to bar 
Before Each Run Perform 50ft handstand walk 

monday July 31st 2017

A. Snatch Pull . Low hang Snatch Pull, 1.2 reps x 4 sets rest 2 min--- try heavier than last weeks as long as form is still good-- use straps if needed

B1. Front Squat @ 20X2, 2 reps @ 85%RMish x 5 sets rest 1 min 

B2. Cluster Wtd pronated Pullups @ 30X1, 2.2 reps x 5 sets rest 1 min 

C. 4 sets: 

Double arm KB Front Rack Split squat, 10 reps/leg (rest :30 bt legs)

rest :60

bent over barbell row, 6 heavy reps 

Rest 0 

Bent over KB row, 10 reps 

rest :60

Saturday July 29th 2017

A. Paused Squat Snatch (pause below knee) . Above Knee Hang Squat Snatch, 1.1 every :60 x 10 min @ 60%RM 
B. Overhead Squats @ 31X1, 3 reps @ moderate weight every 1:50 x 4 sets --above last weeks
C. Every 2 minutes x 5 sets:
6-10 Unbroken Ring Muscle ups
20 Wall Ball throws @ 20lb/14lb
--rest 10 min
EMOM x 16 min:
1st min: 18 GHD Sit ups
2nd min: :30-:40 Handstand Hold
3rd min: 8/8 Alt pistol squats
4th min: 60 Double Unders
**This is designed to work a little more each minute than normal. A little more of an aerobic based EMOM**

Friday July 28th 2017

A. Power clean & Push Jerk . Power Clean  & Split Jerk --- work to tough set. Drop push jerk from overhead and reset 
B. 1 Unbroken Complex every 2 minutes x 5 sets
1 Power Clean 
1 Hang Power Clean 
2 Push Jerk
1 T&G Power Clean 
1 Hang Power Clean 
2 Push Jerk
C. Back squat, 4 reps moderately challenging reps x 4 sets rest 2-3 min  (figure 72.5%- 77.5%RM)
D. 4 min AMRAP: 
2,4,6,8,10,12...
Power Snatch @ 155lb/105lb
Burpee over barbell

Wednesday July 26th 2017

A1. Cluster Deadlift @ 30X1, 3.3 x 4 sets rest :15/rest:60 -- heavier than last week
A2. Cluster Standing Strict Press, 3.3 reps x 4 sets rest :15/:60 -- heavier than last week
B. EMOM x 18 min:
1st min: 4 t&g Power Clean @ moderate weight
2nd min: 4-6 Deficit Kipping hspu
**Make weight heavier than last week but similar movement pattern. You may increase as sets go on however make sure mechanics are perfect**
C. 3 sets:
Gh Raises, 6-9
rest 0
Alt Single Leg RDL, 6 reps/leg
rest 1 min
Standing Banded Tricep Ext, 15 reps
rest 1 min

Tuesday July 25th 2017

20 min @ 70% effort:
Alternate from biking to Running in every 2 minutes
*0,4,8,12,16 perform 10-15 unbroken Toes to bar*
*2,,6,10,14,18 perform 8-10 handstand shoulder touches/arm--(use wall or free)
(this should be 5 sets of biking and 5 sets of running)
+
rest 10 min 
+
4 sets: 
Row 750m @ 2K pace 
Rest 2m30 for male (3 min for female) 
*perform :30-:45 of Deadbug movement immediately after row during rest time)

Monday July 24th 2017

A. Snatch Pull, 4 reps x 4 sets rest 2 min- reset b/t all reps --use 105% of last weeks complex

B1. Front Squat @ 20X2, 3 reps @ 80%RMish x 5 sets rest 1 min 

B2. Wtd pronated Pullups @ 30X1, 3 reps x 5 sets rest 1 min 

C. 4 sets: 

Double arm KB Front Rack Box step ups, 10 reps/leg

rest :60 

Bent Over Barbell Rows, 6 reps @ 3030

rest :60