Week 7 Feb 14-20

Week 7 Day 1

Warm Up:
​2 Rounds 
15/12 Calorie Row
20 Glute Bridge
10/10 Single Arm Ring Row
15 V-Up

A) Metcon
​AMRAP 5
20/16 Cal Row
20 Chest To Bar
-Rest 2:30-
AMRAP 5
20 Wall Ball (20/14)
30 Push-Up


L3: 2 Rounds Each
L2: Sub Pull-Up
L1: 15 Cal Row, 10 Banded Pull-Ups/15 Wall Ball, 10 Push-Up

B) Front Squat
8 @ 62% 
8 @ 71%
4 @ 81% 
4 @ 86%​

C) Snatch Balance
4 x 3 @ 73-80%

​Week 7 Day 2

Warm Up:
2 Rounds 
15/12 Calorie Ski Erg
10/10 Single Leg Romanian Deadlift
8 Chin Up
:30 Hollow Body Hold

A) Clean and Jerk
Squat Clean + Front Squat + Split Jerk 
4x2+1+1 @ 75%
3x1+0+1 @ 82%

​B) Metcon 
EMOM 9
1) Power Clean
2) Rest

1 x 15 @ 50-55%
1 x 13 @ 55-60%
1 x 11 @ 60-65%
1 x 9 @ 65-70%
1 x 7 @ 70-75%

L3 Weights in Description

C) Bench Press
3 x 5 @ 80%
3 x 8 @ 70%

Week 7 Day 3

Warm Up:
Specific Mobilization and Activation

A) Jump Rope
EMOM 10
25-40 Double Under

L3: Drag Rope

​

Week 7 Day 4

B) Intervals: 
6 Rounds
5:00 106-110%
Rest 2:30

C) Core
Tabata Hollow Body Rock

Warm Up:
2 Rounds 
15/12 Calorie Assault Bike
20/20 Side Lying Leg Raise w/ Mini Band
8 Strict Chin Up
:30 Hollow Hold

A) Metcon
30/26, 20/16, 10/8, 20/16, 30/26
Cal Assault Bike
50 Ft Front Rack Walking Lunge Between Each Set

L3: 155/105
L2: 50s/35s
L1: 35s/20s
​

B) Snatch
High Hang Power Snatch
4x2 @ 70-80% of 1RM Power Snatch

Power Snatch
5x2 @ 82-87% of 1RM Power Snatch

C) ​Front Squat 
6 @ 62%
6 @ 71%
6 @ 76%
6 @ 76%

​Week 7 Day 5

​

Warm Up:
2 Rounds 
15/12 Calorie Row
20 Walking Lunge
10/10 Single Arm Dumbbell Upright Row
20 Russian Twist

A) Clean and Jerk
Strict Press From Split Jerk 3 x 10 - (Technique Warm Up)

Power Clean  + Power Jerk
5 x 2+1 @ 80%
​

B) Metcon
Work 2:00/Rest 1:00 x 5 Rounds
20 Burpee To Target 6"
Max Reps: Dumbell Box Step Over 

L3: 70/50 24/20"
L2: 50/35 24/20"
L1: 35/20 20/16"

C) Strict Press
4 x 10 (First Set 10RM then 3 x 10 @ 88% of 10RM)

​Week 7 Day 6

Warm Up:
3 Min Bike 
+
3 Rounds
10/10 Suitcase Deadlift
20 Heel Over DB
10 Goblet Squat

A) Ring Muscle Up
EMOM 8 
5-7 Ring Muscle Up​

B) Deadlift
8 x 3 @ 75%
​

C) Metcon
EMOM 40
1) 15/12 Cal Row
2) 15 GHD Sit-Ups
3) 14/12 Cal Assault Bike
4) 60 Double Under


L3: As Written
L2: 10 GHD, 40 Dubs
L1: 6-8 GHD, 10 Single, Single, Double