072924-080224

Monday

Boulder Shoulders

EMOM 35

Min 1: 250/200m Ski

Min 2: 3 Wall Walks

Min 3: 250/200m Row

Min 4: 100' Farmers Carry 70/53

Min 5: 500/400m C2 Bike or 12/10 Cal Echo

Min 6: 8/8 Seated DB Z Press

Min 7: Rest

Rx+:  5 WW

Fitness: 6 Inch Worm + Push Up

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Tuesday

Deadlift

10 Minutes:

5 x 3 slightly building

*DO NOT GO CRAZY, LEAVE SOME IN THE TANK

F 1000

5 Rounds For Time:

100m Run

10 Deadlift 225/155

 

directly into:

 

5 Rounds For Time:

100m Run

10 Toe to Bar

 

Cap 16 Minutes

 

Rx+: 275/185

Fitness: 200m C2 185/125lbs, Knee Raises or Anchored T2B

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Wednesday

So Long July

AMRAP 12

60 Dubs

20 Alternating DB Hang Clean 50/35

10 Pull Ups

 

Fitness:

DB (2) Bent Over Row

 

Rx+:

5 Ring Muscle Ups

Structured Stretching

12 Min flow/:60 each movement

-Wall angels

-Barbell tricep and forearm smash/side

-Thoracic extension rotation/side

-Lax ball pec/shoulder smash

-Foam roll lats

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Thursday

Clean Up In Aisle 5

E5Mins x 4

300m run

20 Air Squats

20 Sit Ups

10 Burpee Over Line

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Friday

Snatch Stuff

EMOM 12

Min 1-6:

3 Position Power Snatch

Min 7-12:

2 Low Hang Power Snatch

For Total Reps

From 0:00-1:30, complete:

20/17 calorie Echo Bike

Max Snatches (75/55 lb)

Rest 45 seconds

From 2:15-3:45, complete:

15/12 Calorie Echo Bike

Max Snatches (75/55 lb)

Rest 45 seconds

From 4:30-6:00, complete:

10/7 Calorie Echo Bike

Max Snatches (75/55 lb)

Rest 45 seconds

From 6:45-8:15, complete:

5 Calorie Echo Bike

Max Snatches (75/55 lb)

Rest 45 seconds