Monday, July 17, 2017
Warmup/Skill (10 min): 21-15-9
PVC Thrusters
Ring Rows
Strength (30 min):
1) 20 minutes: Squat 40, 55, 65% x 5, 70-75 % x 5 +
*Level 1 5×5
2) 10 minutes: Accumulate 20-30 BB (RX 95/65) or DB Thrusters
Conditioning (15 min): AMRAP 8
20 pushups *Level 1 10 knee or strict
25 situps
35 single unders *Rx Plus 15 double unders
40 kb swings *Rx Plus overhead
Cashout (5 min): Couch Stretch
2 min total

Tuesday, July 18, 2017–Active Recovery
Stations…
Bike
Plank (3 version)
Skater Jump Squats
Ring Rows or Pull Ups
Jump Squats or Air Squats
Abs
Rower
Glutes (3 version)
Jump Rope/Jumping Jacks
Lunges (3 version)

Wednesday, July 19, 2017
Warmup (10 min): Shoulder Shocker
Strength (30 min): Bench Press
40, 50, 60, 70, 75 % x 5, 80% x 3+
Between Sets:
1) 2-5 strict/banded pullups *Rx Plus sets of 7-9 kipping
2) 10 DB Rows
Conditioning (20 min): NFT (Not For Time) Rounds of
400m run, moderate pacing
20 KB Goodmornings (35/26)
45-75 seconds rower or airdyne
20 goblet squats

Thursday, July 20, 2017
3 rounds of…
Jump Squats/Air Squats/Squat Kick
Plank
Forward/Reverse Lunges
Knee to Elbow Crunches
Jump Rope
Side Plank (22 seconds on each side)
Mountain Climbers
Sit Ups/Crunches
Pushups/Ring Rows/Pullups
The Hundred

Friday, July 21, 2017
Warmup (5 min): Coach’s Choice
Power Circuit (20 min): Rounds of
Clean, 2-3 reps @60-70%
5 ball slams
10 box jumps
:10 hard pulls rower
Strength Circuit (20 min): 3 rounds
Deadlift, 5 reps (50% first set, 60% second, 70% third)
4-8 strict or banded pullups
:30 plank
10 weighted crunches (25/10 lb)
Conditioning (15 min): Prowlerzzzz