MONDAY, JULY 12th
A. Back Squat:
- 5 sets of 5 reps, keep sets btw 70-85% of 1-RM
B. For Time:
50 Air Squats
- into -
75-60-45-30-15
Double Unders
25-20-15-10-5
Toes to Bar
- into -
50 Air Squats
Target time: 10-12 minutes
Time cap: 15 minutes
Scaling option 1 (Masters 45+)
40 Air Squats
into
50-40-30-20-10
Double Unders
20-16-12-8-4
Toes to Bar
into
40 Air Squats
Scaling Option 2 (Beginner)
30 Air Squats (to a ball)
into
50-40-30-20-10
Single Unders
25-20-15-10-5
Abmat Sit Ups
into
30 Air Squats (to a ball)
TUESDAY, JULY 13th
A. 10min AMRAP
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)
Target number of Rounds each set: 4+ rounds
Minimum number Rounds before scaling: 3 rounds
Scaling option 1 (Masters 45+)
10min AMRAP
10 Single Arm Dumbbell Push Press (L) (35/25)
25ft Dumbbell Walking Lunge (35/25)
10 Single Arm Dumbbell Push Press (R) (35/25)
25ft Dumbbell Walking Lunge (35/25)
Scaling Option 2 (Beginner)
10min AMRAP
10 Single Arm Dumbbell Push Press (L) (light)
10 Alternating Step Ups (20in)
10 Single Arm Dumbbell Push Press (R) (light)
10 Alternating Step Ups (20in)
B. For Steady Movement/ Quality:
15min AMRAP
100' Sled push (2x45/ 1x45)
30sec Ring Plank
30sec Hollow Hold
Scale: by Load on sled, 30sec Plank off Hands, 30sec One Leg HH or Dead Bug
WEDNESDAY, JULY 14th
A. Every minute for 10 minutes...
2 Position Clean
*start EMOM at 60% and build throughout 10 minutes; keep technique solid throughout sets, if movement gets sloppy, > don't add load; goal is to finish btw 80-85% of 1-RM
*Floor > Hang
*Squat Cleans are suggested
B. Tabata Cycles...
Tabata Calorie Echo (8 rounds)
- Rest 2:00 -
Tabata Calorie Row (8 rounds)
- Rest 2:00 -
Tabata Bar Muscle-Ups (8 rounds)
Target number of Reps each set:
Assault Bike/Row: 50/40 + Calories (total)
Bar Muscle Ups: 25+
Minimum number reps before scaling:
Assault Bike/Row: - 35/25 Calories (total)
Bar Muscle Ups: 15
Scaling option 1 (Masters 45+)
Tabata Calorie Assault Bike (8 rounds)
Rest 2:00
Tabata Calorie Row (8 rounds)
Rest 2:00
Tabata Low Bar Muscle-ups or Banded Muscle-ups or Kipping Pull-ups
C. Foam Roll/Smash Lats 2min ea side
THURSDAY, JULY 15th
A. In 10 minutes, complete 5 x 3 Push Press @ 75-85%
B. 5 rounds for Time:
20 Sandball Slams (50/30)
20 Push-Ups
20 Box Jump Overs (24/20")
Target time: 14-16 minutes
Time cap: 20 minutes
Scaling option 1 (Masters 45+)
5 rounds
15 Sandball Slams (40/20)
15 Push-Ups
15 Box Jump Overs (16)
Scaling Option 2 (Beginner)
5 rounds
20 Alternating Dumbbell Snatch (light)
15 Bar Push Ups
20 Alternating Box Step Ups. (low)
C. 2min Foam Roll/Smash Pecs ea side
FRIDAY, JULY 16th
A. For Time:
400m Run
63 Deadlifts (95/65)
400m Run
45 Hang Power Cleans (95/65)
400m Run
36 Thrusters (95/65)
400m Run
Target time: 15-17 minutes
Time cap: 20 minutes
Scaling option 1 (Masters 45+)
400m Run
63 Deadlifts (75/55)
400m Run
45 Hang Power Cleans (75/55)
400m Run
36 Thrusters (75/55)
400m Run
Scaling Option 2 (Beginner)
500m Row
40 Dumbbell Deadlifts (light)
400m Row
30 Dumbbell Hang Power Cleans (light)
300m Row
20 Dumbbell Thrusters (light)
200m Row
B. Every 2 minutes for 10 minutes:
1 Legless Rope Climb
2 Wall Walks
10 Alt Pistols
Scale to: 3 Negative Pull-ups (banded if needed)
4 Half Wall Walks or 8 Walking Planks
10 Alt High Box Step Ups
SATURDAY, JULY 17th
A. 2:00 AMRAP
2 Rope Climbs
10/8 Calorie Ski or Row
Max Rep Back Squats (135/95)
- rest 1:00 between sets -
4th round extended to 3 minutes.
Go until 75 reps of Back Squats are complete
Target time: 10-12 minutes
Time cap: 18 minutes
Scaling option 1 (Masters 45+)
2:00 Amrap
1 Rope Climb or 5 Single Arm Ring Rows (ea arm)
8/7 Calorie Ski or Row
Max Rep Back Squats (95/65)
- rest 1:00 between sets -
Scaling Option 2 (Beginner)
2:00 Amrap
10 Jumping Pull Ups
8/7 Calorie Ski or Row
Max Rep Air Squats
- rest 1:00 between sets -