070521-070921


Monday 070521


July 4th Workout!


Tuesday070621


SKILL: 3 Rounds For Quality: 20 Banded tricep extensions 10 DB Curls 20 Narrow grip push-ups

WORKOUT: For Time:

60/50 Cal Bike

Then

5 Rounds

21 Wall Balls @20/14lbs

7 Power Cleans @165/115lbs


Wednesday 070721


STRENGTH:

Push Press + Push Jerk 4x1 @90% of push press

WORKOUT: For Time: 1 Mile Run Then 5 Rounds of 50Ft DB Overhead Lunge 15 TTB 10 DB Snatches @50/35lbs


Thursday 070821


Movement of the month RE-TEST: Max set of HSPU *Strict or kipping or max push-ups depending on what you did at the beginning of the month.

3 Rounds For Time: 1000m Row 7 Front Squats @1855/125lbs 35 Pull-Ups *Front squats are from the floor

Friday 070921

NEW MOVEMENT OF THE MONTH TEST: Deadlift 5-3-2-1-1-1 *Find a heavy single DEADLIFT work on position and quality FIRST over load. 10 Rounds For Time: 3 Deadlifts @225/155lbs 3 Bar Facing Burpees

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