July 12, 2017

Prep
3 sets of:
10 tempo good mornings with empty barbell @ 3111
30-second hollow hold
1-minute moderate row

2 sets of:
10 single leg dumbbell RDL (5/leg)
10 hip extensions

Strength:
Deadlift -- 6 x 1.1.1 @ 80%
(rest 10 seconds between singles, 2 minutes between sets)

Accessory:
3 sets of:
10 uneven carry alternating reverse lunge (KB in front rack, DB in farmer's carry)
15 glute ham raises

Conditioning:
5 sets of:
10 unbroken power cleans (115)
10 unbroken toes to bar
(rest 60 seconds)
-rest until 10 minutes-
5 sets of:
20 unbroken wall balls (20)
  5 unbroken bar muscle ups
(rest 60 seconds)

July 11, 2017

Gymnastics
EMOM x 5 minutes of:
5 strict pulls w/ 30lbs dumbbell
6 chest to bar pull ups

Conditioning
Every 3 minutes x 5 sets: (147, 146, 143, 138, 136)
12 calorie assault bike
12 calorie row
30 double unders (w/ heavier rope)
-immediately into:
Every 3 minutes x 5 sets: (150, 148, 144, 138, 131)
300m run
10 burpees

Lifting Prep
3 sets of:
10 barbell z-press
50 single unders
1-minute easy bike

3 sets of:
12 alternating seated arnold press (6 each arm) (35, 45, 50)
12 ring rows

Strength:
Push Press: 5, 5, 3, 3, 3, 1, 1 (185, 205, 225, 235, 245, 260, 275)
(rest 2 minutes between sets)

July 10, 2017

Prep: 
EMOM x 9 minutes:
1) 30-second moderate row
2) 10 sandbag squats (100, 100, 120)
3) 30-second elbow plank hold

2 sets of:
10 banded monster walks (each direction)
10 wall squats

Strength:
Every 90-seconds x 5 sets (205, 225, 245, 265, 280)
1 power clean + 1 hang power clean
(all sets @ 60-80%)

Tempo Front Squats (205, 230, 255, 280)
4x4 @ 50-70% of 1RM Front Squat
(rest 2 minutes between sets)
tempo = 32X1

Conditioning:
4 rounds, for time, of: (9:47)
500m row
10 overhead squats (165)

Accessory/Core:
3 sets of:
10 bulgarian split squats (5 each leg) (35, 45, 50)
150ft double KB front rack carry (53's, 70's, 70's)

July 7, 2017

Prep: 
3 sets of:
5 landmine press/arm
30ft reverse sled face pull
1-minute rowing

3 sets of:
6 kneeling single-arm DB strict press/arm
6 single-arm DB bent over row/arm

Strength: 
5x5 single-arm DB push press/arm

Conditioning: 
10-minute AMRAP of:
20-calorie assault bike (RPM's must get higher each round)
15 burpees
100ft uneven KB carry (switch hands at 50ft turn around)

July 3, 2017

Prep: 
3-minute easy row
2 sets of: 10 push ups, 10 ball slams, 20 air squats

Strength/Core: 
3 sets of:
10 DB strict press
(rest 30 seconds)
10 strict ring rows (feet elevated)
(rest 30 seconds)
20 russian twists

Conditioning: 
For time:
500m row
21 push press (115)
500m row
18 push press
500m row
15 push press
500m row
12 push press

Core/Accessory: 
EMOM x 6 of:
odd) 10 strict toes to bar
even) 20 banded tricep extensions