Workouts for 7/19 - 7/25

Updated: Jul 21

Monday 7/19


Death by STRICT Pull-Up

MIN1 - 1 pull-up

MIN2 - 2 pull-ups

MIN3 - 3 pull-ups

MIN4 - 4 pull-ups

………………..until you can no longer perform a pull-up

MODS: Banded Pull-ups & Ring Rows (MAKE THEM CHALLENGING)


Then


For Completion:

30 Perfect Push Ups


Then


AMRAP6

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating V-Up (9 each)



Tuesday 7/20


E6MIN30 (5 Rounds)

100 Meter KB/DB Suitcase Carry R (10 Air Squat penalty if you sit the weight down)

10 Alt Single Arm Snatch (5/5)

100 Meter KB/DB Suitcase Carry L (10 Air Squat penalty if you sit the weight down)

400 Meter Run


Then


Core Circuit - Coaches Choice



Wednesday 7/21


15 Minutes to work up to a heavy set of 3 Strict Press


Then


5 Rounds:

30 Kettlebell Swings in 1MIN (Goal to use #70/#53)

*Rest 1MIN*


A penalty for each swing not completed. After all 5 rounds are completed, perform 1 Length Gimme Gimme for each penalty.




Thursday 7/22


Teams of 2

(SEE SOLO OPTION BELOW)

0-8MINS

P1: 400m (or 2MIN cardio effort)

P2: AMRAP

5 DB/KB Hang Squat Cleans

5 DB/KB Push Press

10 Seated Leg Raises

*Partner 1 picks up where Partner 2 left off*


*2MIN Rest*


10-18MINS

P1: 400m

P2: AMRAP

10 DB/KB Front Squats

10 DB/KB Snatches (5/5)

5 Plank Ups

*Partner 1 picks up where Partner 2 left off*


SOLO OPTION:

After each round of the AMRAP, do 400m (or 2MIN Cardio effort) resting 2MIN between both segments along with the teams.


Then


10MIN Sprint Relay w/partner

:30's of shuttle sprints

:30 of rest

1 works / 1 rests




Friday 7/23




5 Rounds

Turkish Get-Up

2 reps per side each round

Increase weight each round if able


Then


5 Rounds

12 Box Jumps

8 Alt DB Thrusters

6 Push Up + DB Drag https://youtu.be/k8-JeTgQsCs

Rest 1MIN between Rounds




Saturday 7/24


9AM - Coaches Choice




Sunday 7/25


Coaches Choice