07/11/22-07/15/22
Monday (Jul 11th)
Bench Press
4x5 Reps @70-75% of 1RM
*Do 5 strict chin-ups after each set of bench
Compete:
3 Rounds For Time:
15/12 Cal Bike
15 KB Swings @70/50lbs
Then
3 Rounds For Time:
15 DB Bench Press @50/35lbs
9 Burpee Pull-Ups
*20:00 Time Cap
Train:
3 Rounds For Time:
12/9 Cal Bike
15 KB Snatches @53/35lbs
Then
3 Rounds For Time:
15 DB Bench Press @35/20lbs
9 Burpee Pull-Ups
*20:00 Cap
Tuesday (Jul 12th)
Movement of the month re-test
Back Squat
1 Rep Max
Compete:
5 Rounds For Time:
5 Squat Cleans @185/125lbs
10 Hand Release Push-Ups
15 TTB
*15:00 Time Cap
Train:
5 Rounds For Time:
5 Squat Cleans @135/95lbs
10 Hand Release Push-Ups
15 Knee Raises
*15:00 Cap
Wednesday (Jul 13th)
Skill:
3 Rounds
50' Sled Drag
12 Heel Elevated Squats
:20 L-Sit Hold
Compete:
EMOM x 15:00
Min 1- 15/12 Cal Row
Min 2- 14 Single DB OH Lunges @50/35lbs
Min 3- :45 Suitcase Hold @50/35lbs
Train:
EMOM x 15:00
Min 1- 12/9 Cal Row
Min 2- 14 Single DB OH Lunges @35/20lbs
Min 3 - :45 Suitcase Hold @50/35lbs
Thursday (Jul 14th)
Compete:
For Time: w/partner
800m Run (together)
18 Wall Walks
100 DUs
1600m Row
100 DUs
18 Wall Walks
800m Run
*27:00 Cap
Train:
For Time: w/parnter
400m Run
14 Wall Walks
180 Single Unders
1200m Row
180 Single Unders
14 Wall Walks
400m Run
27:00 Cap
Friday (Jul 15th)
“New Movement of the month”
Snatch 1RM
Compete:
For Time:
21-15-9
Squat Snatch @95/65lbs
Chest-to-bar pull-ups
*10:00 Time Cap
Train:
21-15-9
Squat Snatch @75/55lbs
Ring Rows
*10:00 Cap
