July 17th - 22nd, 2023
MONDAY JULY 17, 2023
Warm up:
**New format!
2 Rounds
1:00 easy row
8 Bootstrappers
4/4 Single arm DB high pulls
4/4 Single arm DB presses
STRENGTH : Single arm Dumbbell Snatch. 2 reps each arm for quality. 15 minutes (refer to June 26)
METABOLIC CONDITIONING :
Complete as much as possible in 15 minutes of:
6 alternating single DB Devil’s Press
20 pulls on the rower for max calories
score as accumulated rower calories
TUESDAY JULY 18, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
2 Inch worms with seal and down dog
5 PVC pass-throughs
5 Air squats
5 Bench dips
5 Glute bridges
5 PVC overhead squats
Then: 1:00-2:00 foam roll hamstrings/low back
STRENGTH : Deadlift 5 reps.
METABOLIC CONDITIONING :
3 Rounds for time:
5 chest-to-bar pull-ups
10 ring dips
15 overhead squats
WEDNESDAY “Mash-Up” JULY 19, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 boot strappers
10 banded presses
10 alternating lunges
10 pike handstand weight transitions (“steps with hands”)
10 Russian KBS with a moderately heavy weight
Then: Warm up deadlift with handstand holds and handstand box circles between sets.
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
100m Walking Lunge
20 Ball/Bag cleans over alternating shoulder
25m Handstand Walk (scale : handstand box circle or handstand hold)
Amrap 9 minutes of:
200m Run
7 Deadlifts, 50%
AMRAP 9 minutes of:
14 alternating single arm KB swings
12 Calories, Air Bike
*Rest 4 minutes between workouts.
TEAM THURSDAY JULY 20, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Hips down push ups
8 Banded good mornings
8 Alternating box step ups
TEAM STRENGTH : 15 minutes to establish a 3 rep. team Close Grip Bench Press. (refer to July 14)
TEAM METABOLIC CONDITIONING :
15:00 AMRAP (rounds of second part)
Partner 1: Holds Heavy Double KB Front Rack - this should be challenging and require concentration!
Partner 2: Completes
10 Box jumps (24/20)(20/18)(18/10)
10 Russian KB swings (with one of the heavy KBs)
10 Abmat sit ups
*Partner cannot start movements until other Partner is in the Front Rack. If the Front Rack comes down, both must rest.
*Each partner can have their own KBs
*If teams of 3, 2 partners shadows
CASH OUT (Optional)
Max effort plank-off!!
FRIDAY JULY 21, 2023
Warm up:
2:00 Run!!
2 Rounds
4/4 World’s greatest stretch
4/4 single arm DB high pulls moderate weight
4/4 single arm DB strict press moderate weight
8 Russian twists
Then: 1:00 calf stretch each leg
STRENGTH : 15 minutes to establish a 1 rep. alternating single dumbbell Clean & Jerk each side. (refer to July 10)
METABOLIC CONDITIONING :
For time, or not:
400m Run
20 Hammer Strikes
400m Run
16 Hammer Strikes
400m Run
12 Hammer Strikes
SATURDAY, July 22, 2023
OPEN GYM 0800 - 1000