W7 for pensacola
Friday- Snatch Testing + CP Tester + MAP Runs
Warm up
3 rounds not for time:
4-6 L-Sit Pull Ups
4-6 Wall Facing HSPU’s
4-6 Pistols/leg
+
A. Clean Complex, build to about 90% effort for 3 sets
B. Front Squat, build to a tough double, not 2RM
+
For time:
Row 250m
21 Toes to Bar Unbroken
15 Power Snatches
9 Bar-Facing Burpees
**try to go unbroken, go for broke, if you hit a wall, we’ll discuss later
rest 15-20 min
For time:
Row 250m
15/6 Toes to Bar
8/7 Snatches
9 Bar-facing burpees
Saturday- Bending Vol + Mixed MAP
20 FSQ’s, 185#
20 Box Jump Overs
10 Muscle Ups
20 Power Cleans, 185#
+
rest as needed (preferably second session)
+
250’ Bear Crawl
25 DB Push Press, 55#/H
75 Cal Air Bike
25 DB Push Press, 55#/H
Run 800m
Sunday- off
Monday- Cl&J Testing + CF Tester + MAP Runs
A. Clean Complex, build to about 90% effort for 1 set
B. FSQ, build to about 85% for a single
+
16 min EMOM
1st- Row 200m
2nd- 7 Unbroken Toes to Bar
3rd- 5 TnG Power Snatches, 145#
4th- 5 Bar-Facing Burpees
+
20 min easy run
Tuesday- BSQ Heavy + Sled Sprint + MAP 1/2
A. 2 sets of Max Unbroken Muscle Ups (-2), rest 4-5 min
B. 2 sets of Max Unbroken Strict HSPU’s @ 5” deficit, rest 4-5 min
+
3 sets
4 Bar-Facing Burpees
rest 20 sec
10 Box Jump Overs, 24”
rest 20 sec
40 Double Unders
rest 20 sec
+
Row 20 min easy pace
Wednesday- Sn/Cl&J tough + Skill EMOM + Row w/ Mask
A. Clean Complex, build to about 75-80% for a perfect single
+
20 sec Sled Push w/ bodyweight including sled max effort, rest 4 min x 4
+
Air Bike, 30 sec @ 65-70RPM, 30 sec easy spin, x 10
+
Air Bike 10 min Z1
Thursday
rest/travel/mobility
Friday/Saturday- Compete!
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