072924-080224Monday Boulder ShouldersEMOM 35Min 1: 250/200m SkiMin 2: 3 Wall Walks Min 3: 250/200m RowMin 4: 100' Farmers Carry 70/53Min 5: 500/400m C2 Bike or 12/10 Cal Echo Min 6: 8/8 Seated DB Z PressMin 7: RestRx+: 5 WW Fitness: 6 Inch Worm + Push Up Tuesday Deadlift10 Minutes:5 x 3 slightly building*DO NOT GO CRAZY, LEAVE SOME IN THE TANK F 10005 Rounds For Time:100m Run10 Deadlift 225/155 directly into: 5 Rounds For Time:100m Run10 Toe to Bar Cap 16 Minutes Rx+: 275/185Fitness: 200m C2 185/125lbs, Knee Raises or Anchored T2B Wednesday So Long JulyAMRAP 1260 Dubs20 Alternating DB Hang Clean 50/3510 Pull Ups Fitness:DB (2) Bent Over Row Rx+:5 Ring Muscle Ups Structured Stretching12 Min flow/:60 each movement-Wall angels-Barbell tricep and forearm smash/side-Thoracic extension rotation/side-Lax ball pec/shoulder smash-Foam roll lats ThursdayClean Up In Aisle 5E5Mins x 4300m run20 Air Squats20 Sit Ups10 Burpee Over Line Friday Snatch StuffEMOM 12Min 1-6:3 Position Power SnatchMin 7-12:2 Low Hang Power SnatchFor Total RepsFrom 0:00-1:30, complete:20/17 calorie Echo BikeMax Snatches (75/55 lb)Rest 45 secondsFrom 2:15-3:45, complete:15/12 Calorie Echo BikeMax Snatches (75/55 lb)Rest 45 secondsFrom 4:30-6:00, complete:10/7 Calorie Echo BikeMax Snatches (75/55 lb)Rest 45 secondsFrom 6:45-8:15, complete:5 Calorie Echo BikeMax Snatches (75/55 lb)Rest 45 seconds
Monday Boulder ShouldersEMOM 35Min 1: 250/200m SkiMin 2: 3 Wall Walks Min 3: 250/200m RowMin 4: 100' Farmers Carry 70/53Min 5: 500/400m C2 Bike or 12/10 Cal Echo Min 6: 8/8 Seated DB Z PressMin 7: RestRx+: 5 WW Fitness: 6 Inch Worm + Push Up Tuesday Deadlift10 Minutes:5 x 3 slightly building*DO NOT GO CRAZY, LEAVE SOME IN THE TANK F 10005 Rounds For Time:100m Run10 Deadlift 225/155 directly into: 5 Rounds For Time:100m Run10 Toe to Bar Cap 16 Minutes Rx+: 275/185Fitness: 200m C2 185/125lbs, Knee Raises or Anchored T2B Wednesday So Long JulyAMRAP 1260 Dubs20 Alternating DB Hang Clean 50/3510 Pull Ups Fitness:DB (2) Bent Over Row Rx+:5 Ring Muscle Ups Structured Stretching12 Min flow/:60 each movement-Wall angels-Barbell tricep and forearm smash/side-Thoracic extension rotation/side-Lax ball pec/shoulder smash-Foam roll lats ThursdayClean Up In Aisle 5E5Mins x 4300m run20 Air Squats20 Sit Ups10 Burpee Over Line Friday Snatch StuffEMOM 12Min 1-6:3 Position Power SnatchMin 7-12:2 Low Hang Power SnatchFor Total RepsFrom 0:00-1:30, complete:20/17 calorie Echo BikeMax Snatches (75/55 lb)Rest 45 secondsFrom 2:15-3:45, complete:15/12 Calorie Echo BikeMax Snatches (75/55 lb)Rest 45 secondsFrom 4:30-6:00, complete:10/7 Calorie Echo BikeMax Snatches (75/55 lb)Rest 45 secondsFrom 6:45-8:15, complete:5 Calorie Echo BikeMax Snatches (75/55 lb)Rest 45 seconds
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