Week 3/5
Set 1-2: 3 Reps 83%
Set 3-4: 2 Reps 87%
Set 5-6: 2 Reps 90-92%
Any Other Day (AMRAP - Rounds and Reps)
8min AMRAP
16 Wall Ball 20/14
14 Alt DB Snatch 35/20
12 Box Jump 24/20
RX+:
30/20
50/35
Tuesday
Independence Day (Time)
7/4/1776
4 Rounds for Time w/ a Partner
400m Run
24 Toe to Bar
24 Double DB Hang Clean and Jerks
24 Double DB Front Squats
24 Hand Release Push-Ups
24 Cal Row/Bike
24 Air Squats
Wednesday
Low Vow Upper Flow (No Measure)
30min EMOM
- 12 DB Bench Press
- 6-12 Strict Pull-Up
- 12 Seated Arnold's Press (Legs Straight)
- 14 Alt KB(2) Gorilla Row
- 10-15 KB/DB Hollow Hold Pull Over
No measure day slash pump day! You might be feeling some type of way after the the 4th of July so let decide on how heavy you get on these movements. There should be 20sec rest or more before each round, if not go lighter. The intensity today is based on volume.
Thursday
Unpopular Opinion (Time)
4 Rounds For Time
800-600-400-200m Run
70 Double Under
20/16 Cal Row
20 V-Ups
30min Time Cap
Fitness:
100 Jump Rope/Single Under
Friday
Power Clean
Every 90sec x 6
3 Touch and Go Power Cleans
Start around 60% and build as you see fit.
Save the Drama (AMRAP - Rounds and Reps)
10min AMRAP
5 Clean 155/105
15 Push Up
15 Pull Up
Fitness:
10 DB(2) Power Clean
15 Knee Push Up
15 DB(2) Bent Over Row
RX+:
5 Clean 185/125
10 Strict HSPU
7 BMU
