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
