Monday 07/31/23
A1.Sandbag Squat x 5 reps
A2.Deficit Deadlift x 5 reps
rest 2 minutes x 4 sets
B.12 Minute AMRAP
21 Wallball Shots
15 Russian Swings
9/6 Calorie Bike Erg
*Follow the leader style with a partner*
Tuesday 08/01/23
A1. Bench Press x 8-10 reps @ 3010 tempo
rest 1:30
A2. 3 Point DB Row (on box) x 8-10 reps/arm
rest 1:30 x 3 sets
+
EMOM x 12
minute 1 – 20 Push-Ups
minute 2 – 10 Strict Pull-Ups
Wednesday 08/02/23
7 sets:
Power Clean x 1
Front Squat x 2
rest 1:30 after each set *building*
+
AMRAP 12
10 Power Cleans (95/65)
:30 Front Rack Hold (95/65)
10 Burpees Over the Bar
Thursday 08/03/23
Every 5 minutes x 30 minutes (6 sets)
15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike
Core Cashout:
Friday 08/04/23
5 sets:
DB Front Rack RFESS x 6-8 reps @ 50X0 tempo
rest 1:00 bt legs
+
3 rounds:
20 Prisoner Steps Up (24/20)
:30 Wall Sit
300m Run
Saturday 08/05/23
1-2-3-4-5-6-7-8-9-10
Devils Press (50/35)
35 Double Unders after each set
Sunday 08/06/23
AMRAP 25 Follow the Leader Style
DB Bench Press x 10 reps
Sit-Ups x 20 reps
Bike Sprint x 10/7
Rest :30 after each round