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7-29-15 Stacey 15.5

50 sit up
40 push up
30 box jump
20 pull up
10 ring dip
40 sit up
30 push up
20 box jump
10 pull up
30 sit up
20 push up
10 box jump
20 sit up
10 push up
10 sit up

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7-27-15

STRENGTH – Snatch – 10 min EMOM
1 Snatch High Pull + 1 Power Snatch + 2 OHS (70-80% range)
This should be hard, but form should be perfect!

CONDITIONING
15 min AMRAP
15 Wall Ball (20#-10’/14#-9′)
200m med ball run

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7-26-15 BRING ON MONDAY!!

voice in your headSTRENGTH – Back Squat – Based on your 5RM
2×2 at 80%+10lb / 3×5 at 90%+10lb

CONDITIONING
20 Toe to Bar
800m run
15 Ground to Overhead (115#/85#)
100 ft Sled Push (295#/185#)
15 Ground to Overhead (115#/85#)
800m run
20 Toe to Bar

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7-24-15 “Nancy”

“Nancy”
(5x)
400m run
15 Overhead Squats (95#/65#)

Compare your previous time here.

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7-23-15

STRENGTH – Snatch
5 min EMOM – 3 Pressing Snatch Balance
1 min rest
5 min EMOM – 2 Heaving Snatch Balance (No foot movement, work on hip speed under the bar.)

CONDITIONING
7-10-13-16-13-10-7
Push-up
Toe to Bar
150 m sled pull (35#/25#) after the odd rounds

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7-22-15 Stacey 15.4

3 min per round, 1 min rest between rounds
ROUND 1
200m run – AMRAP Kettlebell Swing (53#/35#)
ROUND 2
200m run – AMRAP Goblet Squat (53#/35#)
ROUND 3
200m run – AMRAP Push Press (75#/45#)
ROUND 4
200m run – AMRAP Sumodeadlift Highpull (75#/45#)

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7-21-15

STRENGTH – Clean and Jerk
12 Min – EMOM 3 Hang Clean + 1 Jerk,
increase load at least every 4 min so that the last 2 or 3 reps are near 80-85% of your 1 RM

CONDITIONING
13 min AMRAP
5 Burpees
10 Wall Balls
15 Double Unders

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