Monday July 29 - Saturday August 3, 2024

 

Monday July 29

A-6 sets of 6 Power Clean and Jerks (every 2:00)

* Weight should be 50% of 1RM

* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

 

B-27-21-15-9

Pull Ups

15-12-9-6

Burpee to Bar

 

C- Bar Muscle up practice optional-refer to whiteboard

 

Tuesday July 30

A-5 Sets

2:00 AMRAP

30 Air Squats

Max Calorie Air Bike

- Rest 2:00 between sets –

 

B-3 Rounds

10 Barbell Bench Press @ moderate weight

12 Flat Bench DB Chest Fly @ moderate weight

10 Standing Tricep Extension w/ band @ moderate weight

-Rest 2 min between rounds-

 

C- Bar Muscle up practice optional-refer to whiteboard

 

Wednesday July 31

A-Deadlift:

10@55%

5@65%

5@75%

5+@85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found

 

B-200m Run

18-15-12-9-6-3

Hang Power Snatch (95/65)

 

Thursday August 1

A- For time:

30 Wall Ball (20/14)

50 Box Jump Overs (24/20)

30 Wall Ball (20/14)

50 GHD Sit Ups (Or V-Ups)

30 Wall Ball (20/14)

6 Rope Climbs 
(Or 30 Elevated Ring Rows)

 

B- 3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang

Followed by 5 Strict or Box Assist pull-ups

–rest 90 seconds between sets–

 

C- Bar Muscle up practice optional-refer to whiteboard

 

Friday August 2

A- Back Squat

10@55%

5@65%

5@75%

5+@85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found.

 

B- 14:00 AMRAP

14/11 Calorie Row

7 Strict Handstand Push Ups

14 Dumbbell Step Ups (35s/25s) (20in box)

 

C- Bar Muscle up practice optional-refer to whiteboard

 

Saturday August 3

 A-Partner Workout

1600m Run (together)

-into-

5 rounds

15 Synchro Single Arm Devils Press (50/35)

30 Toes to Bar (*Partner must hold a Handstand)

-into-

1600m Run (together)

 

B- 4 rounds:

10 Weighted Hip Thrust

10 Band Pull Through

10 GHD Hip Raise (Or 20 Supermans)

10 DB Stepback Lunges (each side)

15 Strict Abmat Situps (hands next to head or across chest)

*Rest 3 minutes b/t rounds