WEEK OF WORKOUT's 7.4.22-7.9.22

OPEN GYM WEEK! NO CLASSES - GYM WILL BE OPEN 5AM-6PM.

MONDAY, JULY 4th

A. 5x3 Pause Back Squat (:03 at bottom)

5x3 Weighted Strict Pull-ups

B. AMRAP 20:

12 Toes-to-bar

10/8 Cal Echo Bike

8 Power Snatch (95/65)

*You Go I Go

*Partners alternate full rounds

Scaling Option 1:

12 Toes to Bar

9/7 Calorie Echo Bike

7 Power Snatches (75/55)

Scaling Option 2:

10 Hanging Knee rasies

9/7 Calorie Echo Bike

10 Alt DB Snatches (40/25)

TUESDAY, JULY 5th

A. 5 x 8 Deadlifts

5 x 7-10 Strict Handstand Push-ups

B. 8 Rounds For Time:

200m Run

10 Box Jump Overs (24/20)

4 Power Cleans (185/125)

Target Time: 18-20 minutes

Scaling Option 1:

8RFT:

200m Run

10 Box Jump Overs (20/16)

4 Power Cleans (155/105)

Scaling Option 2:

16 min AMRAP:

400m/350m Bike Erg

10 Box Step Ups(24/20)

8 Dumbbell Power Cleans

WEDNESDAY, JULY 6th

EMOM until 155 Wall Balls -

Min 1) 12/9 Cal SKi

Min 2) 15 GHD Sit-ups

Min 3) 15/12 Cal Row

Min 4) 6 Muscle ups

Min 5) MAX WALLBALLS (20/14)

Min 6) rest

*Keep continuing through EMOM, rotating through each movement every minute until 155 Wall Balls have been accumulated

*Target time: 35 minutes

Scaling Option 1:

EMOM until 135 Wall Balls -

Min 1) 9/7 Cal SKi

Min 2) 15 Half GHD Sit-ups

Min 3) 12/9 Cal Row

Min 4) 5 Burpee Pull-ups

Min 5) MAX WALLBALLS (20/14)

Min 6) rest

Scaling Option 2:

EMOM until 120 Wall Balls -

Min 1) 9/7 Cal SKi

Min 2) 15 V-ups / Sit-ups

Min 3) 12/9 Cal Row

Min 4) 12 Ring Rows

Min 5) MAX WALLBALLS (20/14)

Min 6) rest

THURSDAY, JULY 7th

A. 4x5 High Box Jumps + 4xMAX set of good quality Push-ups

B. 4 Sets:

20 Line Facing Burpees

10 Shuttle Runs

3 Rope Climbs

-rest 2:00-

*Target time each set: 3:00-3:30

*Time cap each set: 4 minutes

*Total scored time includes 6:00 of rest

Scaling Option 1:

16 Line Facing Burpees

8 Shuttle Runs

2 Rope Climbs (OR 12/10 Strict Pull-ups)

Scaling Option 2:

4 sets:

15 Burpees

5 Shuttle Runs

12 Jumping Pull-ups

FRIDAY, JULY 8th

HERO WOD FRIDAY

"BULL"

FOR TIME:

200 Double Unders

50 Overhead Squats (135/95)

50 Pull-ups

1 Mile Run

Scaling Option 1:

2FRT:

150 Double Unders

50 Overhead Squats (95/65)

50 Jumping Pull-ups

1 Mile Run

Scaling Option 2:

300 Single Unders

50 Overhead Squats (45/35)

50 Ring Rows

800m Run

(OR 2000/1600m Bike Erg)