Workouts 7.8.19 - 7.12.19 - Bring your spouse or significant other week.

All spouses and significant others are free this week. You will be their personal tour guide.

We will be hosting Female CF Games athlete 45-49 Nicole Abbott. Her daughter is at a soccer camp so she will be training with us this week. Look for her early in the am.

Monday

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

Barbell - 60% of 3-Rep Back Squat on *both* lifts.

Conditioning
"Fish out of Water"
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell - 155/105

* Extra Work

Body Armor
3 Giant Sets:
10 Dumbbell Box Step Overs (24"/20")
10 Tempo Dumbbell Bench Presses
Rest 2:00 between sets.

Tuesday

Romanian Deadlift + HSW Practice
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Obstacle Course Handstand Walk Practice

Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
In the time remaining in the window, handstand walk practice.

Gymnastic Conditioning
"21 Guns"
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

Conditioning
"Sugar Daddy"
For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Barbell Pounds - 225/155
Barbell Kilos - 100/70

Wednesday

Conditioning
"Nail Biter"
4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches
1:00 - Thrusters
1:00 - Calorie Assault Bike
2:00 - Rest

Barbell Pounds - 75/55
Barbell Kilos - 35/25

Midline
4 Sets:
Max Effort L-Sit Hold
15 Weighted Hip Extensions
Rest 1:30 between sets.

Thursday

Ring Muscle-Ups
1 Attempt for Max Reps (Kipping)

Stamina Squats
4 Rounds:
9 Back Squats @ 70% of 3RM Back Squat

Treat this as "for time". Rest as little as needed to maintain unbroken sets.

Conditioning
"Encore"
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag / Stone / Dball over Shoulder

Sandbag Pounds - 150/100
Sandbag Kilos - 70/45

Friday

3 rounds for time of:

750-m row
Plank for same time as row

Cash out 400 Meter Farmer Carry 53/35

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