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Week of July 19th

Its going to be a GOOOOOOD week!


V2 this week are going to be fire!!


Monday

Version 1 (V1) & Version 2 (V2)

7:00 AMRAP:

-Max Burpees to target 6" above highest reach


Tuesday

V1

3 Rounds For Time:

-30 Squat Cleans

-30 Pullups

-800m Run


V2

3 Rounds For Time:

-30 Goblet Squats -OR- 30 Single Arm DB Squat Cleans, alternate reps

-30 Ring Rows

-800m Run


Wednesday

V1

Every 2:30 for 4 Sets (10:00)

-3 Shoulder Press


Every 2:30 for 4 Sets (10:00):

-3 Push Press


Every 2:30 for 4 Sets (10:00):

-3 Push Jerks


V2

Every 2:30 for 4 Sets (10:00):

-3-5 Shoulder Press, DBs or Bar, 0:03 lower each rep


Every 2:30 for 4 Sets (10:00):

-3-5 Push Press, DBs or Bar, 0:03 lower each rep


Every 2:30 for 4 Sets (10:00):

-8-15 Pushups/Diamond Pushups, 0:03 lower each rep


Thursday

V1

3 Rounds For Time:

-500m Row

-21 Deadlifts

-12 Box Jumps


V2

3 Rounds of:

-500m Row -OR- 1000m Bike

-30 KB Swings

-15 Lateral Hurdle Jumps, around knee height


Friday

V1

10 Rounds For Time:

-3 Power Cleans -OR- Power Snatches

-15 WallBalls


V2

10 Rounds of:

-3/3 DB Power Snatch, alternate reps

-15 WallBalls


Saturday

For Time:

-1000m Row

-100 Double Unders

-1000m Run

-100 Double Unders


Skills and technique are IMPORTANT!

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