Workouts 7.22.19 - 7.26.19

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Monday

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.

Conditioning
"Tailspin"
AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

Barbell Pounds - 95/65
Barbell Kilos - 43/29

Extra Work - Body Armor
4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground.

Tuesday

Row 2K
This is a gauge on where we are with our rowing capacity. It is not intended to be a measuring stick against the past. It is an assessment.

Gymnastic Conditioning
For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups , strict press
30 Kipping Handstand Pushups , push press

*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike

Midline
Accumulate 1:30 of an L-Sit on rings
*Every break, complete :20s in a handstand hold.

Wednesday

Deadlift
20-Rep Heavy

Conditioning
"Meter Maid"
For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps
Wallball - 20/14#, 9/6 Kilos
Box Jump - 24"/20"

Thursday

Barbell Cycling
"Beast Builder V1"
On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading - 53% of 1RM

Conditioning
"Scarface"
2 Rounds:
8 Power Snatches (175/125)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (155/105)
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Friday

Conditioning
"We Work" (Teams of 3)
4 Rounds for Time:
800m Team Sandbag Run
60 Deadlifts, 60 Front Squats, 60 Push Jerks
800m Team Sandbag Run
50 Deadlifts, 50 Front Squats, 50 Push Jerks
800m Team Sandbag Run
40 Deadlifts, 40 Front Squats, 40 Push Jerks
800m Team Sandbag Run
30 Deadlifts, 30 Front Squats, 30 Push Jerks

30:00 Time Cap
Sandbag - 50/35 lb, 23/16 kg
1st Round (60's) 115/85 lb, 52/38 kg
2nd Round (50's) - 135/85 lb, 61/43 kg
3rd Round (40's) - 155/105 lb, 70/48 kg
4th Round (30's) - 175/125 lb, 79.5/57 kg

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