WEEK OF WORKOUT's 7.25.22-7.30.22

MONDAY, JULY 25th

AMRAP 15:


Max Row//300m Run


8 Synchro Burpee Pull-ups

Max Row//300m Run


8 Synchro Burpee Pull-ups

-rest 5-


Max Ski//300m Run


8 Synchro Burpee Box Jump Overs

Max Ski//300m Run


8 Synchro Burpee Box Jump Overs

Target each AMRAP: 2000m

Scaling Option 1:

Burpee Pull-ups -> Burpee Kipping Pull-ups

BBJO -> Burpee Box Step Overs

Scaling Option 2:

Burpee Pull-ups -> 5 Burpees + 5 Ring Rows

BBJO -> Burpee Box Step Ups

Run 300m -> Bike Erg 800m

TUESDAY, JULY 26th

A. 10-8-6-4-2 Deadlifts

5x50m Heavy Sled Push

FOR TIME:

100 Double Unders

40 Alt DB Hang C + J (50/35)

80 Double Under

30 Alt DB Thrusters

60 Double Unders

20 Alt DB Hang C + J

40 Double Unders

10 Alt DB Thrusters

Target Time: 8 min

Time Cap: 12 min

Masters RX/Scaling Option 1:

40/30lb DB

Scaling Option 2:

x2 Single Unders

35-25-15-5 DB Reps (@30/20lbs)

WEDNESDAY, JULY 27th

e2:00 x 5 Rounds

200/170m Row

2 Squat Snatches (80%)

-rest 3:00-

e2:00 x 5 Rounds

10/8 Cal Echo Bike

2 Clean + Jerks (80%)

Masters RX/Scaling Option 1:

180/150m Row

9/7 Cal Echo

Barbell @70%

Scaling Option 2:

150/130m Row

8/6 Cal Echo

Barbell @ 60% OR 6 Alt DB Snatch/C+J

THURSDAY, JULY 28th

5 ROUNDS FOR TIME:

1 Rope Climb (15ft)

3 Sandbag Cleans (150/100)

15/12 Push-ups

*Target Time: 6 min

*Time Cap: 9 min

Masters RX/Scaling Option 1:

5 ROUNDS FOR TIME:

1 Rope Climb (12ft)

3 Sandbag Cleans (125/85)

15/12 Push-ups

Scaling Option 2:

5 ROUNDS FOR TIME:

x2 Rope Sled Pulls (90/45)

3 Double DB Power Cleans (35/20)

12/10 Elevated Bar Push-ups

B. 4 Rounds:

5 Bench Press (80-85%)

:30/:30 Side Plank Hold

50ft Handstand Walk

10 Strict TTB/ V-ups

FRIDAY, JULY 29th

"SEAN"

10 ROUNDS FOR TIME:

11 C2B Pull-ups

22Front Squats (75/55)

*Target Time: 15 min

Masters RX/Scaling Option 1:

10RFT:

11 Pull-ups

22 Front squats (45/35)

10RFT:

Masters RX/Scaling Option 1:

11Jumping Pull-ups

22 KB Goblet Squats (35/26)

SATURDAY, JULY 30th

FIELD DAY AT HENDERSONVILLE HIGH SCHOOL

8am - 10am

-Multiple events, doable by EVERYONE

-TEAMS OF 4 (write your team name on board by TV)