071524-071924
Monday
Wawa
3 Rounds For Time:
400 m Run
30 Alternating V Ups
20 Dumbbell (1) Box Step Up 24/20" 35/20
10 Deadlift 185/125
Rx+:
V Ups, 50/35, 225/155
Cap = 22 Minutes
Tuesday
Hang Snatch + Overhead Squat
Every :90 x 10 sets
Start @ 60% and build.
Fitness:
Hang Clean + Front Squat
Start light & build, don't add weight until both movements are dialed in. Plenty of reps to iron things out.
Quik Trip
5 Rounds For Time:
6 Overhead Squat 95/65
12 Pull Up
36 Double Under
Cap = 12 Minutes
Rx+:
135/95, Chest to Bar
Fitness:
12 KB Goblet Squat
12 Barbell Bent Over Row
72 Single Under
Wednesday
7-Eleven (Checkmark)
EMOM 16
Min 1: 8 Bench Press
Min 2: :45 Plank Hold
Min 3: 16 Kettlebell Gorilla Row (8/8)
Min 4: :6-8 BB Good Mornings
Grunt Work
16 Minute Flow:
24 Ball Slams
100 ft. Sand Bag Carry
100 ft. Pinch Grip Plate Carry
Thursday
Buc-ee's
Every :30 x 8 Minutes:
1 Power Clean @ 65%
rest 2 minutes
Every :30 x 8 Minutes:
1 Squat Clean
rest 2 minutes
Every :30 x 8 Minutes:
1 Clean & Jerk
Build up to 65% (of C&J) in your warm up, once there, clamp it and stay at that weight for the entire workout. The weight may get heavy after awhile ;)
Fridays
Race Trac
2 Rounds for Max Reps/Cals
2 Minutes Row
rest :60
2 Minutes Burpee
rest :60
2 Minutes Ski
rest :60
2 Minutes Wall Ball 20/14
2 Minutes Assault/Echo Bike
rest :60
2 Minutes Shuttle Run (25'x2=1 rep)
Commenti