Workouts for 7/6 - 7/12

Monday 7/6


Warm Up

Tabata 

Jumping Jacks

High Knees

Butt Kickers

Push-ups 



Then


EMOM10

Evens: 1 Thruster (per side) + 1 Push Press (per side)

Odd: Rest 

*add 1 rep each round*


Then


AMRAP14

20 Alternating DB Snatches

10 OH Reverse Lunges (R)

10 OH Reverse Lunges (L)

20 Sit-Ups (option to add weight)




Tuesday 7/7


Warm Up

AMRAP5

5 Inchworm to plank + Shoulder Taps

10 Squat Jumps

5 Mtn Climbers (R + L = 1)


Then


EMOM12 (Offset Single Side)

5 Push-Ups + Renegade Rows (R)

5 Push-Ups + Renegade Rows (L)

10 DB Pullovers


Then 


KB/DB Core

2 Rounds

:45 work :15 rest

TGU Sit-ups (R )

Plank Drags 

Russian Twists

Teapots (R )

*Switch sides next round on TGU & Teapots*







Wednesday 7/8


Warm up:

Dynamic 


Then


AMRAP6 x 2

2 DB/KB Snatches (1/1)

2 Goblet Squats

2 Straight leg sit-ups 

*add two reps to each round until time is up 


*Rest 2MINS then Repeat


Then 


AMRAP2 x 5

5 Burpees

10 Air Squats

Max Plank Hold 

*Rest 1 Minute between rounds* 





Thursday 7/9



Warm Up

5-1 

Boot strappers

Line hops (over & back = 1)

Push-ups

NPU Burpees 

*spiderman stretch w/twist (R/L between rounds)*


Then


2 Rounds

20 KB/DB Front Squats

200m Farmer Carry

40 KB Swings

*Rest 1 MINS between rounds*


Then


Sprint Pyramid


6 x 50m (:30-1MIN rest between sets)

4 x 100m (1MIN -1:30 rest between sets)

3 x 200m (2MINS rest between sets)