071221-071621

Monday 071221

Tempo Deadlifts

10x3 Reps @60% of 1RM

4 Rounds For Time:

400mRun

6 Squat Clean @185/125lbs

8 STOH @185/125lbs

*20:00 Time Cap

Scaling Options: Pick a weight that is challenging but you can move well, cleans should be singles and STOH should be unbroken.

Tuesday 071321

Bench Press

3-2-1 *Increase weight each set

*Do 7 strict chin ups after each set of bench

16 Min EMOM

Minute 1- 2 Legless Rope Climbs

Minute 2- 15/12 Cal Bike

Minute 3- Max Burpees

Minute 4- Rest

For Quality Finisher:

20-15-10-5

Push Ups

Ring Rows

Wednesday 071421

Back Squat

10 reps @30%

10 reps @45%

8 reps @55%

4 reps @65%

2 reps @75%

2 reps @80%

2 reps @80%

*Rest as needed bt sets

For Time:

80 Wall Balls @20/14lbs

60 Cal Row

40 Pistol Squats (Box step ups)

20 Single Arm DB STOH @50/35lbs (10 per side)

10 Muscle Ups

*20:00 Time Cap

Thursday 071521

4 Rounds For Time:

500/400m Row

20 Alternating Barbell Lunges (95/65lbs)

400m Run

**Rest 1:00 bt rounds

3 Rounds For Quality:

30 Seconds L sit Hold

25 Banded Triceps Extensions

20 DB Curls

Friday 071621

Deadlifts

3x4 reps @80%

Then

1xMax reps Deadlifts @70%

*No more than 12 reps for the max reps

**rest as needed bt sets

7 Rounds For Time:

3 Power Cleans @155/105

4 SHSPUs

*12:00 Cap

Optional Finisher

4 Rounds For Quality:

20 Single Leg Glute Bridge (10 each leg)

20 Hollow Rocks