Monday July 16

Warm up

400 meter run

Stretch with bands

Sumo squat on box with kettlebell

 

Skill/Strength

Back Squats

3X5 @ last week weight

1X5 @ 5# more

*if you aren’t getting close failing then do:

2X5 @ last week weight

1X5 @ 5# more

1X5 @ 5# more

 

WOD

50-40-30-20-10

Double Unders

Sit ups

 

5 Power snatches (115/75#) between each set

 

Tuesday July 17

Warm up

Shoulder stretch and mobility

 

Then 3 rounds

20 arm circles

10 high box step ups

5 squat thrusts

 

Skill/Strength

Turkish get up

 

WOD

Partner 22 min AMRAP

4 Turkish get ups (53/35#)

8 goblet squats

16 single arm Russian KBS

32 American KBS

 

Split work

 

Wednesday July 18

Warm up

3 rounds of “rolling”

Burpee penalty

 

WOD

36 min AMRAP:

Buy in: 800 meter run

 

3 rounds

15 push ups

15 shoulder to overhead (95/65#)

15 box jumps

 

2 rounds

20 cal row

15 burpees

10 power cleans (95/65#)

 

1 round

25 toe to bar

 

Repeat!

*only do the 800 meter run once!

 

Thursday July 19

Warm up

3 way stretch

Behind the back stretch with band

Laying overhead shoulder stretch with barbell

 

Skill/Strength

Front squats

4X3@ last week weight

1X3@ 5# more

If you aren’t getting close to failing then do:

3X3@ last week weight

1X3 @ 5# more

1X3 @ 5 # more

 

WOD

“Jackie”

1000 meter row

50 thrusters (45/35#)

30 pull ups

Friday July 20

Warm up

Up and back:

Walking lunge with twist or over head stretch

Frankenstein kicks

Butt kickers

Runner stretch

 

Skill/Strength

5 sets

6 challenging ring rows

10 heavy wall balls (does not have to be unbroken)

 

WOD

4 RFT

10 left/10 right DB walking lunges (one up/one in front rack)

10 wall balls(20/14#)

200 meter run

Must accumulate 150 calories on the bike any time during works out

Must complete calories on bike!

 

Saturday July 21

Warm up

Game Time!

 

WOD

“Zachary Tellier” partner with sandbags

 

For time

10 burpees

 

Sandbag carry

 

10 burpees

25 push ups

 

Sandbag carry

 

10 burpees

25 push ups

50 lunges

 

Sandbag carry

 

10 burpees

25 push ups

50 lunges

100 sit ups

 

Sandbag carry

 

10 burpees

25 push ups

50 lunges

100 sit ups

150 air squats

 

Split reps (one works/one rests)

Sandbag carries together