7.29 - 8.4

Monday


In a Team of 3

10 Rounds Each

10 Barbell Bench Press @155/105

10 Upright Rows

Switch—-> Partner B then Partner C

*Try to stay sub 20 the weight should be challenging but no fails. Move quick on both lifts*


Accessory

3 Sets

10 Heavy Rolling Tricep Extensions

15 Hammer Curls




Tuesday

Pyramid Back Squats

Every 3 min for 7 sets

7 5 3 2 3 5 7

*same rep scheme as last week increase 10-20lbs*


Metcon

Sled Push Drop Sets

6 Rounds For Quality with a team

2 Pushes (down back) drop weight 50% 2 Pushes directly into 30 Double Unders 



Big Wednesday 


(0-9min)

2 Rounds:

400m Run

400m Row


(10-15min)

7 (Left Arm) DB Snatch

7 (Right Arm) DB Snatch

7 Weighted Sit Up (use same bell)


(17-26min)

2 Rounds:

400m Row

400m Run


(28-33 min)

7 (Left Arm) Hang Clean And Press

7 (Right Arm) Hang Clean and Press

7 Weighted Sit up (use same bell)



Thursday 

Weighted Dips

5x3 Supersetted with :30 L-Sit


Metcon

For Time 

5 Rounds

50 Double Unders

15 Push Press (75/55)

10 Pull Ups


Accessory Work

Partner 21 Curls

(I do one, you do 2 all the way to 21)



Friday

Every 4 min x 5 rounds 

20/14 Calories

12 Deadlifts

9 Hang Power Cleans

6 Lunges (3/3)


Accessory 

50 Weighted Split Squats Each Leg



Saturday

*35 Min Cap*

2 Rounds

50 Calorie Row

50 Calorie Bike

*600m run can be subbed*


-Immediately into-

2 Rounds

50 USA Swings

50 Box Jump Over (20in ALL)


-immediately into-

2 Rounds

50 Burpees

50 V-Ups



Sunday

35 Min Cap *SOLO*

1000m Row

100 DU

1 Mile Run

1 Mile Assault Bike


500m Row

50 DU

.5 Mile Run

.5 Mile Assault Bike


250m Row

25 DU

.25 Mile Run

.2 Assault Bike