July 10th - 15th, 2023
MONDAY JULY 10, 2023
Warm up:
2:00 Easy Run - everyone!
2 Rounds
8 Ostrich walk steps (new!)
4/4 single arm DB high pulls moderate weight
4/4 single arm DB strict press moderate weight
8 bootstrappers
Then:
2 x
:30 calf stretch each side
STRENGTH : 15 minutes to establish a 2 rep. alternating single dumbbell Clean & Jerk each side.
METABOLIC CONDITIONING :
For time:
25 kettlebell swings (overhead)
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings
TUESDAY JULY 11, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Banded good mornings
8 Banded pull aparts
8 Bench dips
STRENGTH : 15 minutes to establish a 5 rep. Push Press
METABOLIC CONDITIONING :
12-10-8-6 reps for time of:
Power Cleans (135/95)
Ring Dips
If you can do Ring Muscle-Ups - cut reps in half.
WEDNESDAY “Mash-Up” JULY 12, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Pass through
10 Hips down push ups
10 PVC Overhead squats
10 Arch/hollow swings
:30 single under jumps
Then:
1 Round
10 barbell snatch grip deadlifts
10 strict press
10 barbell front squats
10 barbell muscle snatches
10 barbell thrusters
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
10 Power Snatch, 75/55
2 Rounds of "Cindy"
AMRAP 8 minutes of:
Min 1: Air Bike, calories (0-1) (4-5)
Min 2: rest (1-2) (5-6)
Min 3: Dumbbell Thrusters (2-3) (6-7)
Min 4: rest (3-4) (7-8 yes, extra rest)
AMRAP 8 minutes of:
50 Double-unders
10 KB Sumo Deadlifts
10 Toes-to-bar
*Rest 3 minutes between workouts.
TEAM THURSDAY JULY 13, 2023
Warm up!
2:00 run/bike/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 1 rep. Back Squat between 85-90% (not shooting for PR)
TEAM METABOLIC CONDITIONING :
For time:
2000m row
100 deadlifts @7/10 RPE
100 bar facing burpees
100 ring rows (everyone!)
Chose your own adventure!! Partition as desired, in any order. One partner works at a time. If team of 3, one partner shadows.
CASH OUT (Optional)
Tabata Abs!
Pick 4 different movements. do them each for a 1:00 interval of - :20 on/:10 off.
FRIDAY JULY 14, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
3 Inch worms with down dog and seal stretch
8 Scap only pull ups
8 Air squats
8 Push ups
Then:
1x
1:00 scorpion stretch each side
1:00 calf stretch each side
STRENGTH : 15 minutes to establish a 5 Close Grip Bench Press.
METABOLIC CONDITIONING :
5 rounds for time of:
200-m sandbag run
50 - 40 - 30 - 20 - 10 AbMat Sit-ups
(200m & 50, 200m & 40…)
SATURDAY JULY 15, 2023
Open Gym 8am - 10am
♀ 20 lb ♂ 30 lb