7.15 - 7.21

Monday

Every 4 min x 5 rounds

5 Bench press(Same weight across)

10 DB Bent Row

15 TTB

*go as heavy as possible on the DB row*


Accessories work


4 Rounds: 

10-12 DB Skull Crushers

immediately into;

1min. of Max Effort Double Unders

Rest 90sec.


Tuesday

28 EMOM

A. 3 Back Squats

B. Pulling of choice

C. 15/12 Calorie Bike

D. 15 American Swings


*Pulling Options: 

15 Kipping Pull Ups

5 Weighted Chin Ups

3-5 Muscle Ups


Wednesday

12 Min AMRAP

2 person team

75/60 cal

35 Burpees Over Rower

40 snatches @95/65

40 snatches @115/75

Max snatches at 135/95


Rest 5 Min


12 Min AMRAP

75/60 Cal

35 Burpees Over Rower

40 Hang Cleans @135/95

40 Hang Cleans @155/105

Max @ 185/125



Thursday 

Weighted Dips

4x4 

:25 L-Sit after each working set


For Time:

100DU

25 UNBTN Burpees 

50 Single Arm S2OH

100 DU

50 Single Arm S2OH

25 UNBTN Burpees

100 DU


Accessory 

2 Sets 

10/10/max Drop set 

Bent Over Rows

Lateral Raises


Friday

Every 3 Min for 5 Rounds 

Sled Push Shuttle x4

TNG Power Clean x3 @ 80%


10 Min EMOM

20 Weighted Sit Ups

15 KB RDL


Saturday

Metcon (AMRAP - Rounds and Reps)

AMRAP 35

with a partner


800 m run ( together )

30 TTB

45  Alternating Burpees to Plate

60 USA Swings

75 Calories

90 Overhead Lunges (45/25)




Sunday

8 Rounds rotating every 

Tabata :20/:10

Bike

Sit up 

Shuttle Sprint

Lateral Raise

Ground to Overhead



Midline Work

2 Rounds

50 Banded Good Morning

1 Minute Weighted Plank