Monday 7/5
15MIN to work up to a Heavy Deadlift
Then
AMRAP4 x 5
500m Row/Ski > 30 Cals AD
5 Deadlifts
In the remaining time do Max Wall Balls
*Rest 1MIN between rounds*
Tuesday 7/6
E2MIN10 (5 sets)
3 Power Cleans > Hang Cleans
10-12 Push Ups
Build up to about 70-80% of your 1RM or build to a heavy set of 3 Power Cleans
*Rest 3MIN*
EMOM10
10 Kettlebell Swings (American or Russian)
10 Air Squats
Then
Core
3 Rounds
1MIN Plank Hold
1MIN Weighted Sit-Ups
1MIN Rest
Wednesday 7/7
AMRAP14
4 Single Arm Devil’s Press
4 Toes To Bar > Toes to KB > Lying Leg Raises
4 Box Jumps
8 Single Arm Devil’s Press
8 Toes To Bar > Toes to KB > Lying Leg Raises
8 Box Jumps
12 Single Arm Devil’s Press
12 Toes To Bar > Toes to KB > Lying Leg Raises
12 Box Jumps
……...add 4 reps to each until the time is up
Then
10MIN Ski Relay!
Teams of 3-4
Max Cals
Thursday 7/8
Partner Up
1 works / 1 rests
2 Rounds:
50 Cals
24 Hang Power Snatch or Alt DB Snatch
2 Rounds:
400M (100m intervals)
24 Clean & Jerks
2 Rounds:
50 Cals
24 Thrusters
Then
Banded Floor/Rig Stretch
Friday 7/9
Challenge:
Pick 1:
Max Broad Jump
Max Height Box Jump
Max Weighted Push-Ups https://youtu.be/Q_FnrwhkdpU
Then
50-40-30-20-10
Double Unders (2x Single Unders)
Sit-Ups
Directly into
5-10-15-20–25
Kettlebell Swings
Strict Pull-Ups > Banded, Jumping Pull-Ups > Ring Rows
*18MIN Cap*
Saturday 7/10
9AM - Coaches Choice
Sunday 7/11 - 8AM
E5MIN25
Round 1:
200m
50 Plate Ground to Overhead
Round 2:
200m
50 V-Ups > Tuck Ups > Sit-Ups
Round 3:
200m
50 Air Squats
Round 4:
200m
50 Burpees
Round 5:
200m
50 Push Press