Workouts for 7/5 - 7/11

Updated: Jul 5

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