Monday 7/20
EMOM8
MIN1: 6-12 Glute Bridge Seesaw Press (per side)
MIN2: 8-10 Stand Kneel Stand (BW or Weighted)
*Rest 2 Mins*
EMOM8
MIN1: 4-6 TGU Sit-ups per side
MIN2: 100m Sprint (:15 out :15 in)
*Rest 2 Mins*
EMOM8
MIN1: 5-10 Goblet Squats
MIN2: 5-10 Plank Drags
Tuesday 7/21
3 Rounds
In 7 Minutes Complete:
Flat Loop
In Remaining Time….
AMRAP:
12 Deadlifts
9 Shoulder to Overhead
*Rest 2 Mins*
Wednesday 7/22
3 Rounds
20 Single Arm Squat Front Squats (10/10)
50 Double Unders > 100 Single Unders > 50 Line Hops
20 Single Arm Push Jerks (10/10)
50 Double Unders > 100 Single Unders
20 Sit-Ups
*E2MOM do 3 Burpees*
Burpees start after 3-2-1….
Thursday 7/23
Warm up
(IF INDOOR CLASS)
EMOM6
Skill Work with PVC or EMPTY Bar
MIN 1: Jump Shrug
MIN 2: High Pull
MIN 3: Fast Elbows (PVC is at shoulders)
MIN4: Jump Shrug From Hang
MIN5: Jump Shrug + High Pull From Hang
MIN6: Hang Power Clean
15 Minutes for Quality
3-5 Sets
3 Hang Cleans
*Add Weight to Heavy Set of 3
Option 2
(ALSO FOR OUTDOORS):
EMOM15
MIN1: 8-10 DB/KB Hang Squat Cleans
MIN2: Rest
Then
AMRAP16
5 Hang Power Cleans (@ 70% of last heavy set)
10 Box Jumps
15 KB Swings
Friday 7/24
Ascend/ Descend Grind
10 NPU Burpees
20 KB Swings
30 Cals Row or AD > 300M Run
400M Run
50 Sit-ups
60 Double/Single Unders
70 Box Jumps > Step-Ups
*30MIN Cap*
Endurance Day. Runs like 12 Days of Christmas. Start at 10 NPU Burpees and work your way to a new exercise then repeat back to 10 NPU Burpees so layout goes 10 NPU Burpees > 20KBS > 10 NPU Burpees > 30 Cals > 20 KBS > 10 NPU Burpees > 400M > 30 Cals >20 KBS > 10 NPU Burpees etc. This is a steady state workout, so modify so you can move through the workout the entire time without having to rest.
If running is your only option do 300M out and back then 400M out and back (If @ GYM just touch telephone pole closest to garage door after your 300M then do the 400M length the back in through the back door to your station)
Saturday 7/25
8AM at Stage Fort Park
Sunday 7/26
5 Rounds
“Modified Nancy”
400m Run (1MIN out 1MIN in)
20 Single Arm OH Lunges (10/10) > Racked Lunges > Goblet Squats