July 3 - July 8, 2023
MONDAY JULY 3, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
4/4 World’s greatest stretch
8 Goblet squats
8 Hips down push ups
8 Glute bridges
Then:
1:00 couch stretch each leg
STRENGTH : 2 rep. Back Squat (to @ 90% of 1 RM) (June 15)
METABOLIC CONDITIONING :
10 rounds for time of:
5 double Dumbbell front squats
5 Push-ups on Dumbbells
TUESDAY JULY 4, 2023 HAPPY INDEPENDENCE DAY (not sure of schedule yet,,,)
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 banded press
8 banded good mornings
8 push ups
Hanstand Push Up progression/warm up
5 Pike Handstand Push ups
5 Box Handstand Push ups (knees or feet)
3 Strict Handstand Push ups
*Practice each of these variations and chose which one you will use in your workout.
Head must touch the mat each rep! If you can’t get full range of motion, chose a different variation.
Warm up power cleans!
METABOLIC CONDITIONING :
HOLLEYMAN
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
WEDNESDAY “Mash-Up” JULY 5, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 PVC Pass through
10 Barbell romanian DL
10 arch/hollow swings
10 Barbell strict press
Then:
1 Round Empty barbell
10 Deadlifts
10 Push jerks
1 Round @50 of Push jerk
10 Deadlifts
10 Push Jerks
1 Round @75% of Push jerk
5 Deadlifts
5 Push jerks
METABOLIC CONDITIONING :
Amrap 10 minutes of:
10 Burpees
10 Kettlebell Swings, 70/53
10 Pull-ups
AMRAP 10 minutes of:
10 Deadlift @ 60%
5 Box Jump higher than usual
For time or AMRAP 10 minutes:
800m Run
20 Push Jerks, 185/135
800m Run
*Rest 3 minutes between workouts.
TEAM THURSDAY JULY 6, 2023
Warm up!
2:00 run/row/ski
2 Rounds for quality
8 banded presses
8 air squats
8 hips down push ups
8 arch/hollow swings
TEAM STRENGTH: 15 minutes to establish a team 2 rep. quality Thruster (refer to June 29th)
TEAM METABOLIC CONDITIONING :
Teams of 3
For time:
1500m Row (250m at a time, rotate)
80 Wall balls (20/14)(14/10)(10/8)
60 Wall ball step ups (holding ball)
30 Burpee pull ups or Burpee jumping pull up
*One Partner Works at a time
*One Partner holds a wall sit!!!
*One Partner rests
* Break up movements other than row as desired
*If there is a team of 2, reduce Row to 1000m, no wall sit (but same amount of reps of everything else!)
CASH OUT (Optional)
Accumulate 50 V-ups or Tuck ups
FRIDAY JULY 7, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
3 Inch worms with seal and down dog
8 PVC pass-throughs
8 PVC good mornings
8 PVC Overhead squats
Then:
:30 Banded ankle stretch each side
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Snatch Grip Deadlift to best single reps. (“new” move) (June 27th)
METABOLIC CONDITIONING :
For time:
10 Overhead Squats, 50% 1RM
50 Battle Rope whips
(3 minute rest)
8 Overhead Squats, 60% 1RM
40 Battle Rope whips
(3 minute rest)
6 Overhead Squats, 70% 1RM
30 Battle Rope whips
(3 minute rest)
4 Overhead Squats, 80% 1RM
20 Battle Rope whips
(3 minute rest)
2 Overhead Squats, 90% 1RM
10 Battle Rope whips
SATURDAY JULY 8, 2023
OPEN GYM 0800 - 1000