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070620-071020

July 5, 2020

 

Monday 070620

WARM-UP
400m Run or 500m Row (athlete choice!)
into...
2 SETS
10 Alternating Groiners
10 Glute Bridge-Ups
10 Alternating Heel & Knee Grab  

Then into w/ Empty Barbell…
2-3 QUALITY SETS
7 Strict Press (press and hold at top)
7 Good Mornings
7 Bent Over Rows

WORKOUT
AMRAP x 18 MINUTES
7 Ring Muscle-Ups or 10 Burpee Pull-ups
10 Deadlifts (275/195)|(185/135)
35 Sit-Ups

(Score is Rounds + Reps)

FINISHER
FOR QUALITY*
1:30 Tuck Hold
1:30 Plank Hold
1:30 Hollow Hold
1:30 Plank Hold

*Each exercise is on a running clock, accumulating as much time in the position as possible.

(No Measure)

Tuesday 070720

WARM-UP
3 ROUNDS
:30 Single Unders
10/10 Single Leg Romanian DL
5/5 DB Strict Press

Into…

2 ROUNDS
:30 High Jump Single Unders
10/10 Single DB Front Rack Lunges
5/5 DB Strict Press

STRENGTH
EMOM x 10 MINUTES
MIN 1- 8-10 DB Arnold Press
MIN 2- 10-12 Bent Over Row

*Loading should be moderate-heavy or heavy.

(Score is Weight)

WORKOUT
6 ROUNDS FOR TIME
15 Air Squats
10 DB Split Jerk (50/35)|(35/20)
40 Double Unders

-12:00 Hard Cap-

(Score is Time)

Wednesday 070820

WARM-UP
AMRAP x 5 MINUTES
8 Cal Row (EZ Pace)
10 Scap Push-Ups
5 Inch Worms + Push-Up
10 Bootstrappers

Into…

AMRAP x 5 MINUTES
8 Cal Row (Moderate Pace)
10 Up-Downs
10 Groiners

WORKOUT
"DEATH ROW"

EMOM x 20 MINUTES
MIN 1 - 20/15 Cal Row
MIN 2 - 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(No Measure)

FINISHER
FOR QUALITY
30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.

(No Measure)

Thursday 070920

WARM-UP
AMRAP x 3 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Cossack Squats

Into…

AMRAP x 4 MINUTES
10 Elbow Punches w/ Empty Barbell
10 BB Strict Press
5 Front Squats
10 Alt Step-Ups

STRENGTH
2-2-2-2-2
Back Squat*

Start Moderate-Heavy and Build to Heavy 2-Rep

(Score is Weight)

WORKOUT
FOR TIME
6-9-15-21
Thrusters (95/65)|(65/45)
15-12-9-6
Box Jumps (30/24)

(Score is Time)

COOL DOWN
FOR RECOVERY
3:00 Walk w/ Nasal Breathing Only



Friday 071020

WARM-UP
AMRAP x 8 MINUTES
:20 Butt Kickers
:20 High Knees
:20 Jumping Jacks
100m Run
10 Scap Push Ups
5 Negative Push Ups
10 DB Deadlifts

WORKOUT
3 SETS
800m Run
30 Hand Release Push-Ups
20 DB Hang Power Cleans (50/35)|(35/25)

-Rest 1:30 b/t Sets-


FINISHER
2-3 SETS
7/7 Single DB Shoulder Press (:01 Pause Overhead)
20 Slow Heels Taps Over DB
20 Slow DB Russian Twist
 

 

 

 

 

 

 

 

 

 

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