7.8 - 7.14

Monday

Solo Wod

10 Rounds

10 DB Incline Bench Press

10 DB Bent Rows

40 DU

:60 Sec Rest

*record time for each round*


Accessory Work

3 Rounds

1 min Barbell Curls

1 min Barbell skull crushers

1 min Rest 


Tuesday


Back Squat Pyramid

Percentages are off previous triple 

*Remember we are working speed*


15 min to complete the 7 working sets

70% x 8 

80x 6 

85x 4 

90x2 

85x4 

80x6 

70x8


20 Min EMOM

Odd: 15 WallBalls

Even: 3 Sled Push 

*add weight to the Sled every 2 Rounds then go down by the 10 Min mark*




Big Wednesday

0-10

5 Rounds For Time

6 Power Cleans (185/125)

12 Pull Ups


10-18

1 Mile Run with Partner

(200m Intervals)


18-30

For Time

21-15-9

Push Jerks (115/75)

Burpees Over the Bar

Hang Cleans

*3 Different Scores for today’s Workout!*




Thursday

Weighted Dips

5x5 Build Off Last weeks Weight

:20 L Sit after every working set 


8 Min AMRAP

20 Alternating Hang DB Snatches

30 Double Unders Or 14 PVC Pogo Hop


2 Sets

25 Lateral Raises

25 Double Hammer Curls




Friday

Every 2 min x10 Rounds

10/7 AAB Calories (no you can’t Row today)

3 Front Rack Lunges (each leg)


10 Min AMRAP

7 TTB

21 Russian Swings

7 TTB 

21 Sit Ups


Saturday


Saturday PARTNER


Teams of 2:

30min. Running Clock...


100 Burpees/ HRPU

200/160 Calories

400 Double Unders


In remaining time get as far as possible in only ONE of these ladders:

30 Snatches 95/65          CnJ is 135/95

30 Snatches 115/85                     155/105

30 Snatches 135/95                     185/120

30 Snatches 155/100                   205/135

  • EITHER CHOOSE C&J or SNATCHES



Sunday


10 Min EMOM

Odd: Max Russian Swings

Even: 12/9 Calories 


10 EMOM

Odd: Max Sit Ups

Even: 12/9 Calories


10 EMOM

Odd: :45 Plank

Even: 12/9 Calories 


Rest 3 min Between EMOMs