070620-071020

Monday 070620 WARM-UP 400m Run or 500m Row (athlete choice!) into... 2 SETS 10 Alternating Groiners 10 Glute Bridge-Ups 10 Alternating Heel & Knee Grab Then into w/ Empty Barbell… 2-3 QUALITY SETS 7 Strict Press (press and hold at top) 7 Good Mornings 7 Bent Over Rows WORKOUT AMRAP x 18 MINUTES 7 Ring Muscle-Ups or 10 Burpee Pull-ups 10 Deadlifts (275/195)|(185/135) 35 Sit-Ups (Score is Rounds + Reps) FINISHER FOR QUALITY* 1:30 Tuck Hold 1:30 Plank Hold 1:30 Hollow Hold 1:30 Plank Hold *Each exercise is on a running clock, accumulating as much time in the position as possible. (No Measure) Tuesday 070720 WARM-UP 3 ROUNDS :30 Single Unders 10/10 Single Leg Romanian DL 5/5 DB Strict Press Into… 2 ROUNDS :30 High Jump Single Unders 10/10 Single DB Front Rack Lunges 5/5 DB Strict Press STRENGTH EMOM x 10 MINUTES MIN 1- 8-10 DB Arnold Press MIN 2- 10-12 Bent Over Row *Loading should be moderate-heavy or heavy. (Score is Weight) WORKOUT 6 ROUNDS FOR TIME 15 Air Squats 10 DB Split Jerk (50/35)|(35/20) 40 Double Unders -12:00 Hard Cap- (Score is Time) Wednesday 070820 WARM-UP AMRAP x 5 MINUTES 8 Cal Row (EZ Pace) 10 Scap Push-Ups 5 Inch Worms + Push-Up 10 Bootstrappers Into… AMRAP x 5 MINUTES 8 Cal Row (Moderate Pace) 10 Up-Downs 10 Groiners WORKOUT "DEATH ROW" EMOM x 20 MINUTES MIN 1 - 20/15 Cal Row MIN 2 - 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. (No Measure) FINISHER FOR QUALITY 30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)* *Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets. (No Measure) Thursday 070920 WARM-UP AMRAP x 3 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Cossack Squats Into… AMRAP x 4 MINUTES 10 Elbow Punches w/ Empty Barbell 10 BB Strict Press 5 Front Squats 10 Alt Step-Ups STRENGTH 2-2-2-2-2 Back Squat* Start Moderate-Heavy and Build to Heavy 2-Rep (Score is Weight) WORKOUT FOR TIME 6-9-15-21 Thrusters (95/65)|(65/45) 15-12-9-6 Box Jumps (30/24) (Score is Time) COOL DOWN FOR RECOVERY 3:00 Walk w/ Nasal Breathing Only Friday 071020 WARM-UP AMRAP x 8 MINUTES :20 Butt Kickers :20 High Knees :20 Jumping Jacks 100m Run 10 Scap Push Ups 5 Negative Push Ups 10 DB Deadlifts WORKOUT 3 SETS 800m Run 30 Hand Release Push-Ups 20 DB Hang Power Cleans (50/35)|(35/25) -Rest 1:30 b/t Sets- FINISHER 2-3 SETS 7/7 Single DB Shoulder Press (:01 Pause Overhead) 20 Slow Heels Taps Over DB 20 Slow DB Russian Twist