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)
2 x 400m (3-4 MINS rest between sets)
Time Measurements for meters if actual meters can’t be measured:
50m (:10 out :10 in)
100m (:15 out :15 in)
200m (:30 out :30 in)
400m (1MIN out 1MIN in)
Friday 7/10
Warm Up
4-1
Good Mornings
Air Squat + Oblique Twist
Walking Lunges
Then
4MIN
21 Deadlifts (Suitcase, Sumo, etc)
In remaining time:
AMRAP
10 Push-Ups
10 Hang Cleans
*Rest 2 MIN*
4MIN
15 Deadlifts (Suitcase, Sumo, etc)
In remaining time:
AMRAP
10 Push-Ups
10 Hang Cleans
*Rest 2 MIN*
4MIN
9 Deadlifts (Suitcase, Sumo, etc)
In remaining time:
AMRAP
10 Push-Ups
10 Hang Cleans
Then
30-20-10
Alt V-Ups
Flutter kicks
Russian twists
Saturday 7/11
(See Schedule for OUTDOOR Team Options)
Sunday 7/12
For Completion
10 Single Arm DB/KB Clean & Jerk (5/5)
10 Lateral Squat jumps
20 Single Arm DB/KB Clean & Jerk (10/10)
20 Lateral Squat jumps
30 Single Arm DB/KB Clean & Jerk (15/15)
30 Lateral Squat jumps
40 Single Arm DB/KB Clean & Jerk (20/20)
40 Lateral Squat jumps
Then
Tabata Core Call Out