July 17 - 21, 2017 | "Weekly Programming"

Monday, July 17, 2017
Skill:
Mobility/Warm Up Movements
Hero WOD:
"Adam Brown"
2 Rounds of:
~24 Deadlift 295/205
~24 Box Jumps 24/20"
~24 Wall Ball 20/14
~24 Bench Press 195/125 (mod: floor presses)
~24 Box Jumps
~24 Wall Ball
~24 Clean 145/100
This is a hero workout in honor of Navy Chief Special Warfare Operator (SEAL) Adam Brown, 36, of Hot Springs, Arkansas, who was killed on March 17, 2010 in Afghanistan. This workout is meant to be difficult, you may choose to do half or complete the workout with a partner. As always, please scale weight and reps accordingly.

Tuesday, July 18, 2017
Skill:
Pullup Progressions
If you have pullups, find 1RM weighted pullup.
WOD:
"Burpee Jackie"
~1000 meter row
~20 Burpees
~50 Thrusters 45/35
~15 Burpees
~30 Pullups
~10 Burpees

Wednesday, July 19, 2017
Skill 1:
~High Hang Snatch + Snatch Balance + 2 Overhead Squats
5 sets, increase load movement
Skill 2:
3 Minutes to accumulate as many double unders as possible
WOD:
"Amanda"
9-7-5
~Muscle Ups
~Snatches 135/95

Thursday, July 20, 2017
Skill:
~Front Squat 3RM
WOD:
20 Minute EMOM
Odd minutes:
10 Pushups
Even minutes:
1 Hang Power Clean (increase weight each time)

Friday, July 21, 2017
Skill:
Barbell Situps 3x5
WOD:
~21 Toes to Bar or Toes to Ring
~21 KBS 53/35
~21 Pistols
~800 meter run
~15 Toes to Bar/Ring
~15 KBS
~15 Pistols
~400 meter run
~9 Toes to Bar/Ring
~9 KBS
~9 Pistols
~200 meter run


Web Design by Foreman Creative