July25th - July 30th
Monday July 25, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder &
STRENGTH :
Strict Shoulder Press 3 - 3 - 3 - 3 - 3 end @90% of your previous best 3 rep.
METABOLIC CONDITIONING :
Complete as many rounds as possible in 18 minutes of:
400-m run
40 Med.Ball Clean over shoulder alternating
40 AbMat
Tuesday July 26, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Squat & drive knees out. Banded Ankle
STRENGTH : Back Squat 2 - 2 - 2 - 2 - 2 - 2
METABOLIC CONDITIONING :
6 rounds for time:
8 pull - ups
16 box overs
Wednesday “Mash-Up” July 27, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time:
AMRAP 10 min. :
10 Wallball Shots, 20/14
10 med. ball Russian Twists
11 Wallball Shots, 20/14
11 med. ball Russian Twists
12 Wallball Shots, 20/14
12 med. ball Russian Twists
continue adding 1 rep. each round to 10 min.
AMRAP 10 min. :
10 lap Shuttle Run “cone to cone”
20 KB swings (American) 53/35 - 35/24
AMRAP 10 min. :
30 D.B. Shoulder to Overhead
20 K.B. Sumo Deadlifts
*Rest 3 minutes between workouts.
Team Thursday July 28, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & banded trap release
STRENGTH :
Max. Wt. 2 rep. Bench Press 2 or 3 team mates
METABOLIC CONDITIONING :
As many meters as possible in 15 minutes 2 or 3 team mates
Row 200 m. intervals per team mate. Other team mate(s) hold elbow plank
Each member will take turns rowing 200m ONLY AS LONG AS THE OTHER TEAMMATE(S) ARE HOLDING PLANK.
If “planker” drops - you must stop rowing until they are back up - Rower may hold handle.
Friday July 29, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams & banded trap release
STRENGTH :
Max. 3 rep. Deadlift
METABOLIC CONDITIONING :
Max rounds in 3 minutes of:
Power cleans, 3 reps (75%)
6 Push-ups on bar
9 Squats (bottom touches bar)
Rest 1 minute. Repeat for a total of cycles.