072224-072624

Monday

Workout Prep

EMOM x 9 (:30 on / :30 off)

Min 1 - Empty Bar Should Press

Min 2 - Empty Bar Back Rack Reverse Lunge

Min 3 - Empty Bar Good Morning

The Sandlot

For Time:

2 Rds

30 Front Squats 95/65

60 Double Unders

15 Burpee over Bar

60 Double Unders

 

Fitness: DB for BB/ 120 Single Unders

Cap = 15 Minutes

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Tuesday

HaNDstAnD wORk

10 Minute Handstand Practice:

• Plank Shoulder Taps

• Plank to Wall Press

• Partial Wall Walk (hold) + Shoulder Taps

• Vertical Wall Facing Should taps

• Bear Walk (high hips)

• Piked box clock walks in a circle
  

Field of Dreams

14 Minute Flow

50' Handstand Walk

15 Abmat Sit Up

100’ Sandbag Carry

Fitness: 4 Wall Walks/100’ Bear Crawl/8-10 Pike Push Ups

DB/KB Front Rack Carry

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Wednesday

Angels In The Outfield

AMRAP 20

25/20 Calorie Row

20 Box Jump Overs (mandatory stepdown)

25/20 Calorie Bike

20 Wall Ball 20/14

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Thursday

Deadlift

5 x 3 @ 75-80%

+ 50 Double Under/ 75 Single Under

after each set.

Helen

3 Rounds for time of:

400m Run

21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Fitness: 800m C2

Jumping pull ups/Ring Rows

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Friday

Major League

EMOM 15

1: 16/12 Calorie Ski

2: 5 Bench Press @ 65-75%

3: Rest

 

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3 Round Superset:

10-20 Deficit Push Up

20 Banded Tricep Extension

 

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3 Round Superset:

16 Bulgarian Split Squat (8/8)

24 Weighted Single Leg Calf Raise (12/12)