Monday 7/12
5 Rounds
5 Tire Flips
10 Bench Press/Floor Press
5 Pull-Ups
*Rest 2 MIN Between*
We have 4 tires: Light (L), Medium (M), Heavy (H) and Super Heavy (SH) therefore we will run heats. You will all choose which tire you want and the order in which you will go before the clock starts. Once that is all set the first 4 people will start, then the next heat will start at the top of the next minute and so on.
Then
Pick 1 (For Time):
Double Hill Loop
2K Row/Ski
10MIN Max Cals AD
Tuesday 7/13
“Holleyman”
30 Rounds For Time
5 Wall Balls
3 Handstand Push-Ups > Push-Ups
1 Power Clean > Hang Cleans
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.
The volume in “Holleyman” is high, but it’s broken up into very manageable sets of 5 - 3 - 1. Aim to go unbroken for all 30 rounds, and rest only during the transition from movement to movement.
Then
Core Circuit - Coaches Choice
Wednesday 7/14
E5MIN30
1 Lap Single Arm DB Overhead Walking Lunge (R)
7 Burpee Pull-Ups
1 Lap Single Arm DB Overhead Walking Lunge (L)
MODS: Jumping Pull-Ups
Then
Challenge (PICK 1):
Max Plank Hold
Max Hollow Hold
Max Bar Hang
Max Ring Support/Tuck/L Hold
Thursday 7/15
Ascending/Descending Ladder
KB/DB Complex
1,2,3,4,5,4,3,2,1
1 Clean
1 Strict Press
1 Front Squat
1 Renegade Row https://youtu.be/zeU6pjRd5RI
Single Side Work - alt sides each rep scheme
Then
Core Circuit - Coaches Choice
Friday 7/16
Teams of 3-4
25MINS for Max Cals
P1: 1 Lap Sled Pull (Big Loop) *PACER*
P2: Cals
P3: Max Plate Sit-Ups
P4: Sandbag Hold (athletes can only hold at hips *no behind back, etc.*)
Saturday 7/17
9AM - Coaches Choice
Sunday 7/18
30MIN on the clock:
@0MIN
5 Front Squats
*Add weight*
@3MIN
5 Front Squats
*Add weight*
@6MIN
5 Front Squats
*Add weight*
@10MIN
Max Reps Front Squats
Lower Weight
@15MIN
5 Strict Press
*Add weight*
@18MIN
5 Strict Press
*Add weight*
@21MIN
5 Strict Press
*Add weight*
@25MIN
Max Reps Strict Press
Lower Weight
@27MIN
AMRAP3
Max Reps Thrusters