July 31st - Aug. 5th, 2023
Monday JULY 31, 2023
Warm up!
2:00 run/bike/row/si
2 Rounds for quality
4/4 World’s greatest stretch
4/4 Single arm DB strict Press
8 DB Front rack squats
8 Russian twists
Then: 2:00 foam roll lats and quads, stretch into wrists and ankles
STRENGTH: 15 minutes to establish a 5 rep. quality Thruster (refer to June 22)
METABOLIC CONDITIONING :
3 Rounds for time
20/15 calorie bike or row
10 Alternating DB snatch
10 Alternating Lunges with single DB - can be held in anyway
Rest 1:30
TUESDAY AUGUST 1, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 air squats
8 banded press
8 Sampson stretch
8 scap only pull ups
Then: 1:00 quadruped wrist stretch
STRENGTH : 15 minutes to establish a 2 rep. Push Press (refer to July 24)
METABOLIC CONDITIONING :
10 minute ladder of:
Squat Clean Thrusters (65/45)
Rope Climb (scale climbs from laying to standing)
1 - 1, 2 - 2, 3 - 3…
WEDNESDAY “Mash-Up” AUGUST 2, 2023
Warm up!
2:00 Easy run - everyone!
1 Round
10 air squats
10 PVC Pass through
10 Hips down push ups
10 Arch/hollow swings
10 Alternating box step ups
Then:
2x :30 calf stretch each side
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
300m Run
3 Rounds of "Cindy" (5 pull ups, 10 push ups, 15 squats)
AMRAP 8 minutes of:
200m Run
21 Bar-facing Burpees
300m Run
15 Bar-facing Burpees
400m Run
9 Bar-facing Burpees
AMRAP 8 minutes of:
200m Run
30 Box Jumps, 24"20"
*Rest 4 minutes between workouts.
TEAM THURSDAY AUGUST 3, 2023
Warm up!
2:00 Row! everyone!
2 Rounds for quality
8 goblet squats
8 PVC pass throughs
8 KB Romanian deadlifts
8 Alternating Front Rack rotations with barbell
Then: 1:00 bottom of the squat hold, can use support
Can move around, stretch into hips and calves
TEAM STRENGTH: 3 rep. Front Squat (refer to July 25)
TEAM METABOLIC CONDITIONING :
Alternating 1 minute intervals in a 20 minute window:
Max Calories, Row working in teams of 2.
note Team score and Individual score in calories
CASH OUT ( Optional)
3-4 Rounds for quality
:30 right side plank
:30 left side plank
:30 hollow hold
FRIDAY AUGUST 4, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with seal and down dog
4/4 Single arm DB strict press
8 Jumping squats
8 Push ups or hips down push ups
STRENGTH : 15 minutes to establish a 2 rep. Close Grip Bench Press. (refer to July 27 )
METABOLIC CONDITIONING :
5 Rounds for time, or not:
10 Hammer Strikes
10 Goblet Squats with DB
10 single alternating Dumbbell Push Jerk
10 Knees-to-elbows
10 Over the Wall
SATURDAY AUGUST 5, 2023
0800 - 1000