7.22 - 7.28

Monday

Every 4 min for 5 Rounds

20/15 Calories Sprint 

Pull of Choice

10 Bench Press


Rest 4 Min after last round into

4 sets for time

25/18 Calories 

25 Push Ups


*Pulling Options: 

15 Kipping Pull Ups

5 Weighted Chin Ups

3-5 Muscle Ups



Tuesday

Pyramid Squat (percentages off heavy triple)

21 min to complete the 7 working sets

75% x 7

85x 5

90x 3

95x2 

90x3

85x 5

75x 7


8 rounds

Sled Down (heavy)

Sled Back

4 Shuttle Sprints

*1 min rest between rounds*

*score is average time*




Big Wednesday

0-15

15 Min EMOM

  1. 15/12 Bike

  2. 60 DU

  3. 7 Devils Press 35/20

15-17 

Rest

17-25

Run 1 mile with a partner (200m intervals)

25-35

10 AMRAP

7 TTB or K2E

21 Russian Swings

7 TTB 

21 Sit Ups




Thursday 

Weighted Dips

4x4 Build off last weeks weight

:25 L Sit Hold or 30 Hollow Rocks


100 Barbell Push Press at 60% of your 1 rep max Strict Press *Every time you break complete 5 burpees


Accessory Work

2 Rounds

Bent Row x12

Lateral Raise Drop Set 10/10/max


Friday

Every 3 Min for 5 sets

10 RDL

2 High Box Jumps


10 Min AMRAP

10 Hang Squat Cleans (115/75)

15 Weighted Sit Up


Accessory

100 Banded Hamstring Curls



Saturday

35 Min to finish 

60-50-40-30–20

Run (600/500/400...)

Pull Up

Calories

Hang Clean and Jerk (95/65)

*150 DU after each round*

Calories can be 


Sunday 

EMOM 40

A. 5 Pull Up + 5 Burpees

B. 10/8 Cal Row

C. 10/8 Cal Ski

D. 10/8 Cal Bike