Week of 2017.07.03 – 2017.07.08

MONDAY

Push press, 3 x 4 reps (85% of 1-rep max)

"Morrison"
50-40-30-20-10 for time:
Wall ball shots (20 lb. / 14 lb.)
Box jumps (24" / 20")
Kettlebell swings (53 lb. / 35 lb.)

TUESDAY

Classes are cancelled and the box is closed for the Fourth of July. Have a great holiday, everyone!

WEDNESDAY

Hang power clean, 8 x 1 rep (85% of 1-rep maximum)

For time:
30 deadlifts (155 lb. / 115 lb.)
30 burpees
800-meter run
100 double-unders
800-meter run
30 burpees
30 deadlifts

THURSDAY

Back-rack moderate height step-up, 4 x 8 reps per side

Every minute on the minute for 15 minutes of:
Minute 1 – 1 rope climb or 6-8 chest-to-bar pull-ups
Minute 2 – front plank, 50 seconds
Minute 3 – single-arm kettlebell front rack lunges, 6 reps per side

FRIDAY

Single-arm strict dumbbell press, 5 x 6 reps per side; begin with 2 dumbbells overhead and alternate arms performing press

As many rounds and reps as possible in 10 minutes of:
10 toes-to-bars
10 box jumps
10 push-ups

SATURDAY

Every minute on the minute for 30 minutes of:
Minute 1 – 7 ring dips
Minute 2 – 150-meter row
Minute 3 – 12 dumbbell or kettlebell push presses, left side (as heavy as possible)
Minute 4 – 12 dumbbell or kettlebell push presses, right side (as heavy as possible)
Minute 5 – 15 sit-ups
Minute 6 – 15 kettlebell sumo deadlift high pulls (as heavy as possible)