Monday July 15 - Saturday July 20, 2024

 

Monday July 15

 A-3 Rounds

10 Front Squats (115/80)

10 Bar Facing Burpees

10 Pull Ups

-At 15:00-

For Time:

30 Front Squats (115/80)

30 Bar Facing Burpees

30 Pull Ups

 B-3 Rounds- Mini Pump

8x 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7

12 Resistance Band Chest Fly – High to Low@ moderate weight –maintain quality RPE 7

Rest 1 min b/t rounds

 

Tuesday July 16

 A-Practice for 5min then

EMOM10

odd: 5-10 reps of handstand push-ups at your level below.even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.

 Handstand Push up Levels:

Level 1: Box handstand push-ups or seated shoulder press

Level 2: Kipping handstand push-ups

Level 3: Strict handstand push-ups

Level 4: Strict deficit handstand push-ups

 

B-12:00 AMRAP

Max Air Bike Calories

*Every 2:00, including 0:00 perform:

12 Box Jumps (24/20)

12 Sit Ups

 

Wednesday July 17

 A-5 sets

8 Power Snatch (95/65)

200m Run

8 Power Snatch (95/65)

-rest 1:1 between sets-

 

B-3 Rounds- Mini Pump

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7

15 Single Leg Calf Raise (each side) @ moderate weight (each side) – maintain quality RPE 7

 -Rest 2 min b/t rounds-

 

Thursday July 18

 A-Every 2:00 for 5 sets, building in weight:

3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead

* Complex should be completed unbroken.

 

B-100ft Wall Ball Lunge (20/14)

50 Hang Wall Ball Cleans (20/14)

100ft Wall Ball Lunge (20/14)

10 Wall Walks

100ft Wall Ball Lunge (20/14)

50 Hang Wall Ball Cleans (20/14)

100ft Wall Ball Lunge (20/14)

(KG conv: 9/6 WB)

The ball can be held any way for the lunges. The cleans are hang squat cleans.

 

Friday July 19

 A-5 Sets (New set every 5:00)

3:00 AMRAP

10 Strict Chin Ups

15 Dumbbell Bench (50s/35s)

*Max Calorie Ski (or Row) in Remaining Time

-rest 2:00 between sets-

 

B-3 sets: Mini Pump

15 Stick Sit Ups

30 Flutter Kicks (each side)

15 Standing Banded Pallof Press (each side)

*Rest 2:00 b/t sets

 

Saturday July 20

 A-Teams of 2

3 Rounds

30 Overhead Squats (115/80)

120 Double Unders

60/48 Calorie Bike Erg (OR Air Bike)

120 Double Unders

- Share the reps, one athlete works at a time –

 

B-4 Rounds- Mini Pump

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7

10 Standing Barbell Curl @ moderate weight – maintain quality RPE 710 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-