WEEK OF WORKOUTs 7.11.22-7.16.22

MONDAY JULY 11th

Teams of 2:

8 Hill Sprints (4 each, you go I go)

then

2 Rounds:

50 Synchro Air Squats

400ft Sandbag Carry (150/100)

40 Synchro Push-ups

400ft Sandbag Carry (150/100)

30 Synchro Burpees to Plate

400ft Sandbag Carry (150/100)

then

8 Hill Sprints

Scaling Option 1:

Teams of 2:

6 Hill Sprints (4 each, you go I go)

then

2 Rounds:

40 Synchro Air Squats

400ft Sandbag Carry (125/85)

30 Synchro Push-ups

400ft Sandbag Carry (125/85)

20 Synchro Burpees to Plate

400ft Sandbag Carry (125/85)

then

6 Hill Sprints

Scaling Option 2:

Teams of 2:

12/9 Cal Bike Erg Sprints (5 each, you go I go)

then

2 Rounds:

30 Synchro Air Squats

400ft Sandbag Carry

20 Synchro Push-ups

400ft Sandbag Carry

10 Synchro Burpees to Plate

400ft Sandbag Carry

then

x5ea 12/9 Cal Bike Erg Sprints

TUESDAY, JULY 12th

A. ALT EMOM 10

odd: 4 Power Snatch (tng)

even: 2 Hang Squat Snatch

B. For Time:

21-15-9

Thrusters (95/65)

Echo Bike Cals

-rest 2:00-

15-12-9

Power Cleans (115/75)

Row Cals

-rest 2:00-

12-9-6

Clusters (135/95)

Ski Cals

Scaling Option 1:

Thrusters @ (75/55)

Power Cleans (95/65)

Clusters (115/75)

Scaling Option 2:

15-12-9

Thrusters (45/35)

Echo Bike Cals

-rest 2:00-

12-9-6

Power Cleans (75/55)

Row Cals

-rest 2:00-

9-6-3

Clusters (95/65)

Ski Cals

WEDNESDAY, JULY 13th

EMOM 40:

1) 9 Deadlifts, 7 Hang Cleans, 5 S2OH (155/105)

2) 15 Toes to Bar

3) 70 Double Unders

4) Rest

Scaling Option 1:

1) 9 Deadlifts, 7 Hang Cleans, 5 S2OH (135/85)

2) 10 TTB or Toes to Rings

3) 45 Double Unders

4) Rest

Scaling Option 2:

1) 9 Deadlifts, 7 Hang Cleans, 5 S2OH (155/105)

2) 15 V-ups

3) 30 Plate Hops

4) Rest

THURSDAY, JULY 14th

FOR TIME:

800m Run

2x:

20 Wall Balls (20/14)

20 Step-ups (50/35) (20")

800m Run

2x:

20 Wall Balls (20/14)

20 Step-ups (50/35) (20")

800m Run

Scaling Option 1:

600m Run

2x:

20 Wall Balls (14/10)

20 Step-ups (20")

600m Run

2x:

20 Wall Balls (14/10)

20 Step-ups (20")

600m Run

Scaling Option 2:

600m Run // 1500m Bike Erg

3x:

10 Wall Balls (14/10)

10 Step-ups (20")

600m Run // 1500m Bike Erg

3x:

10 Wall Balls (14/10)

10 Step-ups (20")

600m Run // 1500m Bike Erg

FRIDAY, JULY 15th

"NATE"

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 American KB Swings (70/53)

Scaling Option 1:

2 BMU or 2 Burpee Pull-ups

4 HSPU w/ abmat(s)

8 KB Swings (53/35)

Scaling Option 2:

2 Burpees

4 Ring Rows

6 DB Push Press

8 KB Swings (35/26)