Tuesday July 2 - Saturday July 6, 2024

Tuesday July 2

 

Part A

 

5 sets

5 Shoulder Press (65%)

5 bent over-barbell rows after each set

-rest 2 minutes between sets-

 

Part B

 

1-2-3-4-5-6-7-8-9-10

Power Snatch (115/80)

Burpee over Bar

 

Wednesday July 3

 

Part A

 

12 min to Build up to a Heavy Power Clean

 

Part B

 

15:00 AMRAP

Buy in: 45/35 Calorie Air Bike/Row

3 Rounds

30 GHDs (V-Ups)

30 Dumbbell Box Step Ups (35s/25s) (24/20)

-in the remainder of time-

Max Calorie Air Bike/Row

 

Thursday July 4

 

Part A

 

3 Rounds

 

10 Weighted Hip Thrust

10 GHD Hip Raise

10 Plate Front Raise

 

-Rest 1 minute between rounds-

 

Part B

 

“The Ginger” 

22:00 AMRAP

400m Run

7 Thrusters (155/105)

20 Pull Ups

 

Friday July 5

 

Part A

 

4 sets

 

10 Narrow Bench Press

10 Inverted Skull Crushers

-rest 1 min between sets-

 

Part B

 

Take 10 minutes to review Ring Dips, practice/warm-up, and explore scaling options as needed.

 

Part C

 

“Push/Pull JT”

21-15-9

Ring Dips

Inverted Ring Rows

Push Ups

Calorie Row (Women: 15-12-9 calories)

 

Saturday July 6

 

Teams of 2

80 Deadlifts (135/95)

30-yard Sled Push (4x45/3x45)

60 Deadlifts (185/125)

100/80 cal bike

40 Deadlifts (225/155)

50-yard Sled Push (2x45/1x45)

20 Deadlifts (275/185)

100/80 cal row