7.1 - 7.7

Monday

Weighted Dips 5x5 (build off last weeks 8)

Conditioning -

10-9-8-7-6-5-4-3-2-1

Bench Press (@ BW or 60% of max)

Strict Pull Up

*After every round 200m Run*



Tuesday 


15 min. Window - In 5 sets or less:

Build Up to a heavy 5 Rep Front Squat for the day.


UNBTN SPRINTS

2on/2of

5 Rounds:


2Min AMRAP

12/8 Cal SPRINT

6 Shuttle Sled Sprints 

Max Med Ball Jumping Lunges in remaining time

Rest 2 Min

*120 reps is the score to beat*

 


Big Wednesdays


Every 3 min for 10 Rounds

10 Calorie Row

Run 100m

10 Toes-To-Bar

3 Power Snatches




4th of July Hero Wod

“Badger” partner style


5 Rounds 

30 Squat Cleans (95/65)

30 Pull Ups

800m Run (200m Intervals)



Friday

Back Rack Lunges -

Every 4 min for 5 Rounds:

5 Back Rack Lunges each 

12 RDL KB (HEAVY & UNBROKEN)


Conditioning -

10 min EMOM:

8 DB Snatch (4/4)

15 air squats 

*both done in the same minute

***Accessory

2 Rounds

Single Arm Lateral Raise x12 Each

Skull Crushers 12/10/max

*hold onto post with opposite hand slight lean away to isolate working shoulder*


Saturday

0:00-16:00

2 Rounds

100 Push Press (75/55)

1000m Row or 1 Mile Bike

*2nd Round SDHP*



18:00-30:00

AMRAP

30 TTB

30 Devil Press 

30 Calories (bike or row)






Sunday 

For Time:

200m Farmers Carry


25-20-15-10-5

Weighted Sit ups

100-80-60-40-20

Double under


200m Farmers Carry