Monday 7/27
10MIN Max Renegade Manmakers (with squat)
Goal is to get as many manmakers in the time allotted. Consider breaking these up in sets to keep fresh.
*5MIN REST*
Then
3 Rounds For Completion:
30 Single Arm Push Press (15/15)
15 Box Jumps > 20 Step-Ups (Option to add weight)
30 KB Swings
15 Box Jumps > 20 Step-Ups (Option to add weight)
Tuesday 7/28
EMOM10
MIN1: 5 Front Squats > 10 Goblet Squats
MIN2: 30 Double Unders > 60 Single Unders
If using a BB then the weight needs to be cleaned from the floor. Front Squats can also be done with KBs and DBs here too. Feel free to ascend in weight as you go through.
Then
AMRAP16
20/15 Cals
10 Front Racked Lunges
20 KB Swings
Pick a weight(s) that will have you moving steadily through.
Wednesday 7/29
15 MINS for Quality
3-5 Sets
5 Deadlifts
*Ascend in Weight to heavy set of 5
BB or KBs work best here. Ask a coach to help figure out where to start.
Then
AMRAP12
15/10 Cals
12 Deadlifts
9 Hang Power Cleans
6 Push Press
BB, KBs, DBs are all good choices for Part 2. Pick a weight(s) that will have you moving steadily through this one.
Thursday 7/30
CORE Focused Day!
AMRAP20
12 Alternating V-Ups (6/6)
12 Weighted Sit-Ups
100M Farmer Carry (2nd TP)
16 Alternating V-Ups (8/8)
16 Weighted Sit-Ups
100M Farmer Carry
20 Alternating V-Ups (10/10)
20 Weighted Sit-Ups
100M Farmer Carry
*add 4 reps each round until time is up
*Leave your weights out by the garage door, continue to use them throughout the workout and follow the running “one-way” route to get back into the gym (masked at the top of the stairs) back to your station. On the last FC left in the time allotted, bring your equipment back into the gym via the same running “one-way” route and back to your station.
Then
Tabata x 2
*4 Minutes* for each movement
(:20 work / :10 rest)
2 Push-Up into Plank Hold
10 Flutterkicks into Hollow Hold
Friday 7/31
For Completion:
1Mile Run**
100 Burpees
100 Air Squats
*Partition reps as desired*
**It’s possible the sidewalk will have fresh cement and/or roped off by our back door re-entry. If that’s the case, sub 1600m on the rower or 160 cals on the AD!
Partition example: Mile Run, 10 Rounds of 10 Burpees & 10 Air Squats.
Saturday 8/1
8AM at Stage Fort Park - Coaches Choice
Sunday 8/2
7AM at Stage Fort Park - Coaches Choice