***Members, keep in mind that the evening schedule for weightlifting and CrossFit has changed as proposed. Check your Zen Planner app for the updated schedule!

Monday 7/17
Warm up
2 sets;
Front Foot elevated split squat x5-6 -use moderate weight
Pause Squat/ Goblet Squat x3-4 -use light to moderate weight building toward working sets
Knee Stretch + Spiderman
Back Raises on GHD x10-12

CF Fitness
A. Goblet Squat 4×10 -Try to increase loading from last week by 5lbs.
B. Every 4 Minutes, each for time x5 Sets;
10 DB Thrusters- light to moderate, use the same weight as last week.
200M Run

Performance
A. Back Squat 70%x10x3
B. Every 4 Minutes, each for time x5 sets;
4 Thrusters @80% of Heavy 5 (from Monday, 7/3)
200M Run

Weightlifting
A. Snatch Pull + Hang Snatch + Snatch Balance 71%(2+2+1) x5
B. Halting Snatch Deadlift 100%(of sn.) x4x4
C. Back Squat 70%x10x3

Accessory Work:
Side-lying lateral leg raise 3×10-12/ side
Cross-band lateral steps 2×12-15

Tuesday 7/18
Warm up
2 sets;
Row 150M
Samson Stretch
BTN Snatch grip press x6 + OHS x3
Single leg glute bridge x6 per leg

CF Fitness
A. Snatch Deadlift w/ pause (@knee) + Hang power snatch- (1+2) OTM x 12 Min
B. EMOM x16 Min
6 DB Snatches- heavy, alternating arms
:20 Sec AMRAP DU’s OR Jump Rope

Performance
A. Snatch Deadlift w/ pause (@knee) + Hang Snatch (from 1” off floor)- 75%(1+1) x6
B. EMOM x16 Min
Even; 3 Power Snatches @60%
Odd; 25 DU’s

Accessory Work:
Barbell Curls 3×12-14
Lying DB Skull Crusher (neutral grip) 3×12-14
**Keep the working set weights the same with the accessory exercises as you have the past two weeks. Aim to increase volume per set, up to 14 reps if possible.

Wednesday 7/19
Warm up;
2 Sets
DU practice- 1 Min
Handstand Practice- 30 Sec.
Bench Press (light, add weight per set) x5 reps
Knee Stretch + Spiderman
GHD Hip Ext. x10

CF Fitness
A. Bench Press 4×10-12 *Refer to 7/5
B. 5 Sets;
2 Min AMRAP:
5 Box Dips, Perfect Pushups, OR Incline Pushups
5 C2B Pullups, Pullups, Jumping C2B, OR Jumping Pullups
Rest 2 Min

Performance
A. Bench Press 68%x10x3
B. 5 Sets;
2 Min AMRAP:
5 Ring Dips
5 C2B Pullups
Rest 2 MIn

*NOTE: *Be conservative with this workout. Focus on quality reps over quantity. Your goal is to maintain consistent volume per each 2 minute set. Track total number of reps per set and log your lowest scoring round as your SugarWOD score. If you reach failure in your fourth set hypothetically, DO NOT bother to go onto a fifth set as it’s not doing you any good.

Weightlifting
A. Power Jerk 66%x3x5
B. Hang Power Clean 68%x4x4
C. Seated Press 3×10

Thursday 7/20
Warm up;
2 Sets
Plank hold on elbows x15-20 sec.
Knee Stretch + Spiderman
Back Raises OR Goodmornings x10
Barbell Front Squat x6 -moderate

CF Fitness
A. Hang Power Clean + Front Squat 2(1+1) OTM x 12 Min -aim to increase from last week by no more than 5lbs

Performance
A. Hang Clean mid-thigh + Clean + Jerk 70%(2+1+1) x5
B. CF Fitness & Performance
3 Sets, no rest;
10 Box Jumps 30/24in.
15 Goblet Squats 70/53lbs
25 KB Swings 70/53lbs

Accessory Work:
Back Raises (on GHD) 3×12-14
KB Side Bends 3×12-14/ side
*You may superset these movements if you’d like. Rest as needed between exercises & sets, but no more than 2 minutes. Use the same loading as last week, just try to increase the volume per set.

Friday 7/21
Warm up
2 sets;
Hanging L-sit hold (10-15 sec)
Spiderman Stretch
Counterbalance squat x10
KB Stiff legged DL x8

CF Fitness
A. Pause Front Squat 4×4 *Refer to 7/7
B. 4 Sets, no rest;
8 Inverted OR Ring Rows -make angle as challenging as possible
8 Deadlifts (Barbell OR KB) -should feel heavy
8 Burpees

Performance
A. Pause Front Squat 71%x3x3
B. 4 Sets, no rest;
3 Muscle Ups
6 Deadlifts @60%
9 Burpee Bar Hops

Weightlifting
A. Pause Front Squat 71%x3x3
B. Hang Snatch 70%x5x3
C. Hang Clean 70%x4x3

Accessory Work:
Bent Over Barbell Row 3×12-14
Trap ‘3’ Raises 3×12/ arm

Saturday 7/22
CF Fitness & Performance

With a Partner, accumulate reps at each station for 7 Minutes. Rest 2 Minutes after each station.
Clean & Jerk 155/105lbs. (these can be power cleans)
T2B
Sled Pulls x100Ft. 90/60lbs(each 100Ft. Length is a rep)
Calorie Row