Monday, July 3rd

Performance is in red, Competition is in blue

A) every 60 seconds for 8 min
Back squats x 4 reps

B) with a running clock, complete each for time:
00:00
10 Pull-ups
35 Double unders
12 DB front squats

At 06:00
10 Pull-ups
35 Double unders
12 DB Front squats

At 12:00
10 pull-ups
35 Double unders
12 DB Front Squats

At 18:00
10 pull-ups
35 Double unders
12 DB front squats
Scale double unders with 7 attempts or 2x singles as needed

A) every 60 seconds for 8 min
Speed Back squats x 2 reps
Load with 65-70%. Focus on being fast out of the bottom.

B) with a running clock, complete each for time:
00:00
20 Pull-ups
35 Double unders
12 Squat cleans 135/95

At 06:00
20 Pull-ups
35 Double unders
10 Squat cleans 175/115

At 12:00
20Pull-ups
35 Double unders
8 Squat cleans 215/125

At 18:00
20Pull-ups
35 Double unders
6 Squat cleans 255/135

 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531