070824-071224

Monday

Back Squat

Every :90

Set 1-2: 4 @ 55%

Set 3-4 : 4 @ 65%

Set 5-6: 4 @ 75%

Lovebug

AMRAP 9

9 Lateral Burpee Over Bar

7 Deadlift 135/95

5 Front Squat

3 Shoulder to Overhead

 

Fitness: DB for BB Movements

Rx+: 165/115

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Tuesday

Jumpin' & Swingin'

For Time:

50-40-30-20-10

Double Under

5-10-15-20-25

Kettlebell Swing 53/35

Toe to Bar

 

Fitness: X2 for Double Unders, Toes to Target/Knee Raises

Rx+: 70/53

Cap = 15 Minutes

Mosquito

15 Minute Midline Flow:

100' Suitcase Carry

:20 Ring Support Hold (top)

100' DB Overhead Walk

:30 Hanging Tuck Hold

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Wednesday

Grasshopper

5 Superset Rounds Of:

5 Bench Press

10/10 Single Arm Bent Over Row

*rest :90 between rounds

Fire Ant

4 Sets:

Run 400m

*rest :60

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Thursday

Butterflies

3 Rounds For Total Calories:

3 Minute C2 Bike

1 minute rest/transition

3 Minute Row

1 minute rest/transition

3 Minute Ski

1 minute rest/transition

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Friday

House Fly

AMRAP 5

10 Dumbbell (2) Thruster 35/20

5 Bar Muscle Up

 

 rest 2 minutes

 

AMRAP 5

10 Dumbbell (2) Thruster

10 Chest to Bar Pull Up

 

 rest 2 minutes

 

AMRAP 5

10 Dumbbell (2) Thruster

15 Pull Up

 

Fitness: Rd 1: Chest to Bar/Pull up Rd 2: Pull ups/Jumping Pull up Rd 3: Ring Row/ Bent Over Row

Rx+: 50/35 & Ring MU (rd. 1)