072522-072922

Monday 072522

Compete

AMRAP 25:

50 AbMat Sit-ups

40 Box Jumps (24"/20")

30 Front Rack Reverse Lunges (75/55)

20 Push Press (75/55)

100 Meter Farmers Carry (50's/35's)

Train

AMRAP 25:

50 AbMat Sit-ups

40 Box Step Ups (24"/20")

30 Front Rack Reverse Lunges (45/35)

20 Push Press (45/35)

100 Meter Farmers Carry (35's/20's)

Tuesday 072622

Compete/Train

5 Rounds For Time (40 Minute Time Cap)

400 Meter Run

30 Double Unders / 50 Singles

(Rest 1:00)

500/400 Meter Row

30 Double Unders / 50 Singles

(Rest 1:00)

Wednesday 072722

Strength

Push Press

5x3

Compete

On the Minute x 12: (135/95)

3 Power Cleans

3 Front Squats

3 Push Jerks

Max Lateral Barbell Burpees

Train

On the Minute x 12: (95/65)

3 Power Cleans

3 Front Squats

3 Push Jerks

Max Lateral Barbell Burpees

Thursday 072822

Bench Press

5 x 3

Compete

EMOM X 20min

Min 1- 15/12 Cal Bike

Min 2- 15 Slam Balls (30/20)

Min 3- 200m Run

Min 4- Rest

Train

EMOM X 20min

Min 1- 12/10 Cal Bike

Min 2- 15 Slam Balls (20/15)

Min 3- 200m Run

Min 4- Rest

Friday 072922

Back squat

5-3-1-1-1

Compete

21-18-15-12-9

Wall Balls (20/14)

KBS (53/35)

HRPU

*3 Muscle Ups after each Round

Train

21-18-15-12-9

Wall Balls (14/10)

KBS (35/20)

HRPU

*6 strict Pull Ups after each Round