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

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