Fitness Workouts – Week of 07/4/16

 In Daily Workout, Fitness

Fitness workouts for the week of July 4, 2016.

Monday

“​​​​​​​Jack”

AMRAP 20 minutes
10 Push press (115/85#)
10 KB Swings (53/35#)
10 Box jumps (24/20″)

Tuesday

A. Strict press – 1RM
B/C. 10 sets:
On the AB (B.) or the rower (C.) 6 sec @ 100% effort (record peak watts each sprint), rest 5 minutes between AB and row
D. Farmers carry – 50m x4; rest as needed
***challenging weight

Wednesday

GRIT

Thursday

A1. BB inverted rows @21X1; 10 reps x4; rest 1 min
A2. Push ups – amrap in 20 sec x4; rest 1 min
B. AMRAP 12 minutes @85-90% effort
10 burpees
10 KB swings
10 walking lunges
C. Accumulate 10 min caveman squat
***10 banded face pulls every time you take a break

Friday

A. EMOM x5 – snatch lift off + halting snatch deadlift
right into
EMOM x5 – halting snatch deadlift + snatch high pull
B. EMOM x5 – clean lift off + halting clean deadlift
right into
EMOM x5 – halting clean deadlift + clean high pull
C. Pause front squat – 8 reps x4; rest 90 sec
***moderate weight
D. Accumulate 20 partner GHR negatives

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