072522-072922



Monday 072522


Compete

AMRAP 25:

50 AbMat Sit-ups

40 Box Jumps (24"/20")

30 Front Rack Reverse Lunges (75/55)

20 Push Press (75/55)

100 Meter Farmers Carry (50's/35's)


Train

AMRAP 25:

50 AbMat Sit-ups

40 Box Step Ups (24"/20")

30 Front Rack Reverse Lunges (45/35)

20 Push Press (45/35)

100 Meter Farmers Carry (35's/20's)


Tuesday 072622


Compete/Train

5 Rounds For Time (40 Minute Time Cap)

400 Meter Run

30 Double Unders / 50 Singles

(Rest 1:00)

500/400 Meter Row

30 Double Unders / 50 Singles

(Rest 1:00)



Wednesday 072722


Strength

Push Press

5x3


Compete

On the Minute x 12: (135/95)

3 Power Cleans

3 Front Squats

3 Push Jerks

Max Lateral Barbell Burpees


Train

On the Minute x 12: (95/65)

3 Power Cleans

3 Front Squats

3 Push Jerks

Max Lateral Barbell Burpees


Thursday 072822


Bench Press

5 x 3


Compete

EMOM X 20min

Min 1- 15/12 Cal Bike

Min 2- 15 Slam Balls (30/20)

Min 3- 200m Run

Min 4- Rest


Train

EMOM X 20min

Min 1- 12/10 Cal Bike

Min 2- 15 Slam Balls (20/15)

Min 3- 200m Run

Min 4- Rest


Friday 072922


Back squat

5-3-1-1-1


Compete

21-18-15-12-9

Wall Balls (20/14)

KBS (53/35)

HRPU

*3 Muscle Ups after each Round


Train

21-18-15-12-9

Wall Balls (14/10)

KBS (35/20)

HRPU

*6 strict Pull Ups after each Round


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