Monday, July 20th
STRENGTH
6-4-2-6-4-2*
Deadlift
*Start and end heavier than last week. (Score is Weight)
WORKOUT
FOR TIME
10 DB Burpees (35/25)|(25/20)
200m Run
30 Weighted Sit-ups (35/25)|(25/20)
40 Deadlifts (185/125)|(135/95)
30 Weighted Sit-ups
200m Run
10 DB Burpees
-13:00 Hard Cap-
(Score is Time)
Tuesday, July 21st
STRENGTH 4-4-4-4* Bench 4 Minute EMOM
Elevated Double DB Press off Med Ball
Start Moderate and end Moderate-heavy
AMRAP x 10 Minutes
5-10-15-and so on…
Wall Balls (20/14) (14/10)
10-20-30-and so on..
Plate Hops (45# Plate)
Score is Rounds + Reps)
Wednesday, July 22nd
STRENGTH EVERY :30 x 5 SETS*
4 BB or DB Hang Power Cleans
*Weight should be slightly under workout weight.
-Rest 1:00 & Increase Load
EVERY :30 x 5 SETS*
4 BB or DBHang Power Cleans
*Weight should be at workout weight or slightly over workout weight.
(Score is Weight)
WORKOUT EVERY 3:00 x 4 SETS
10 Hang Power Cleans (115/75)|(75/55) or DB Hang Power Cleans (35/25) (25/15)
10 Box Jumps (24/20)
200m Run
(Score is Each Set for Time)
Thursday, July 23rd
EMOM x 6 Minutes
6-4-2-6-4-2*
Front Squat
*Start and end heavier than last week.
(Score is Weight)
WORKOUT AMRAP x 12 MINUTES
7 Front Squats (135/95)|(95/65)
7 V-Ups
7 KBS (70/53)|(53/35)
7 Push-ups
(Score is Rounds + Reps)
Friday, July 24th
EMOM x 6 Minutes
6-4-2-6-4-2*
Push Press
*Start and end heavier than last week.
(Score is Weight)
WORKOUT
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Push Press (75/55)|(45/35)
TABATA 2 – Slam Ball (30/20) (20/10)
TABATA 3 – Hollow Rocks
-Rest 1:00 b/t Each Full Tabata-
(Score is Reps)
Saturday, July 25th
STRENGTH 3 SETS*
50′ DBL DB Suitcase Walking Lunge
10 DB Power Clean
50′ DBL DB Suitcase Walking Lunge
-Rest as Needed b/t Sets-
*Choose a weight that you can hold onto for the full set.
(Score is Weight)
WORKOUT
ON A 15:00 RUNNING CLOCK…
EMOM x 5 MINUTES
:40 Max DB Up-Down (35/25)|(25/20)
Then at 5:00 Mark…
AMRAP x 10 MINUTES
10/8 Cal Bike
20 Plate OH Lunges
10 Up-Downs
(Score is Rounds + Reps)
