Tuesday 7/24
Strength:Bench press
5×8
Workout of the day
15 min amrap-
40 Du
4 Bar muscle ups
40 Du
8 Ring dips
Monday 7/23
Back squat 5×8
Workout of the day
2 Rounds for time-
30 DB Squats
30 Cal Row
Rx 40/25#
Rx+ 50/35#
7/20
Body weight strict strength 15 min Emom
(Choose 3 movements and alternate on the minute)
Workout of the day
partner workout
150 Cal Bike for time
Other partner must hold a plate overhead in order to start accumulating calories
Thursday 7/19
Strength
Deadlift
5×10
Workout of the day
12 min amrap-
15/12 Cal row
12 Box jumps 24/20”
12 DB Lunges
Rx 40/25#
Rx+ 50/35#
Wednesday 7/18
Workout of the day For time- (25 min time cap) Run 800m 4 rope climbs 12 Burpees 16 DB push press Run 600m 3 Rope climbs 9 Burpees 12 DB push press Run 400m 2 Rope climbs 6 Burpees 8 DB push press Run 200m 1 Rope climbs 3 Burpees 4 DB push press Rx…
7/17
Strength
Back squat
5×10
*Build each set*
Workout of the day
4 Rounds for time-
50 Du
7 Hang squat clean
14 T2B
Rx 115/75#
Rx+ 135/95#
Monday 7/16
Strength
Bench press
5×10(final set should be 5-10 pounds heavier than last week)
Workout of the day
14 min amrap-
Run 200m
14 DB Snatch
7 Hspu
Rx 40/25#
Rx+ 50/35#
Friday 7/13
Strength:
Deadlift
5×10
Workout of the day
For time-
21-15-9-
Hang snatch
Overhead squat
Pull-ups
Thursday 7/12
Workout of the day
For time-
Run 1 mile
Then…
2 Rounds-
30 Burpees
30 Box jumps
Then…
Run 800m
Wednesday 7/11
Body weight strict strength 15 min Emom
(Choose 3 movements and alternate on the minute)
Workout of the day
3 Rounds for time-
25/20 Cal Row
12 Power cleans
12 Front rack lunges
Rx 115/75#
Rx+ 135/95#