MONDAY, JULY 9th
A. 15:00-25:00
Back Squat 531 Cycle 1, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 35:00-47:00
Three rounds for time of:
5 Rope Climbs (15')
15 Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)
Goal Time: 8-12 minutes
Scale to: 3 RC or 3 Prog/ 10 BJ/ 12 WB
C. 50:00-60:00
2 -3 Sets of:
Half-Kneeling Rotating Med-Ball Slam (Right) x 10 reps
Half-Kneeling Pallof Press (Right) x 10 reps
Half-Kneeling Rotating Med-Ball Slam (Left) x 10 reps
Half-Kneeling Pallof Press (Left) x 10 reps
TUESDAY, JULY 10th
Shoulder Press 531 Cycle 1, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 30:00-50:00
“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups
immediately followed by…
800 Meter Run
Goal Time: 12- 20 minutes
Scale to: 500m/ 15,12,9/ 400m
C. 50:00-60:00
Lat Stretch with Band on Rig 2min
100 Ab Mat Sit-ups
Hamstring Stretch on Pole 2min
WEDNESDAY, JULY 11th
A. 15:00-43:00
Every minute on the minute, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 12/9 Calories of Assault Bike or Rowing
Station 3 - 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry (24/16kg)
Station 4 - Max Double Unders
At 20:00 mark, complete 3 Rounds for Time:
5 Hang Squat Cleans
20 Double Unders (20 SU)
12 Alt Reverse Lunges with KB Farmer's Carry
20 Double Unders (20 SU)
Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
Goal Time: 4-8 minutes
Scale to: 8/5 Cals, SU
B. 48:00-60:00
2 Sets of:
Station 1 – OH Kettlebell Reaching Sit- up x 15 (2 KB's)
Station 2 – 100-Meter Farmer’s Walk (end of parking lot and back)
Station 3 – Front Leaning Rest on Rings x 60 seconds
THURSDAY, JULY 12th
A. 15:00-25:00
Deadlift 531 Cycle 1, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 30:00-48:00
Against a 18 Minute Running Clock…
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg
40/30 Calorie Row
15 Burpees Over Concept 2 Erg
With time remaining, 1RM Snatch
Goal Time: 8-13 minutes
Scale to: 10 Burp, 30/20 Cals
C. 50:00-60:00
Double Lax Ball Thoracic Spine 2min
100 OH MB Sit Up Tosses to Partner 20/14lbs, 50 ea
Double Lax Ball Lumbar Spine 2min
FRIDAY, JULY 13th
A. 15:00-25:00
Bench Press 531 Cycle 1, Week 4
Deload Week
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
B. 35:00-47:00
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (32/24 kg)
20 Push-Ups
10 Toes to Bar
Rounds Goal: 4+
Scale to: 12's
C. 50:00-60:00
Three sets of:
Strict Toes-to-Bar x 5 reps @ 2020
Side Plank x 45 seconds each side
Ab-Wheel Rollouts x 6 reps
SATURDAY, JULY 14th
A. 15:00-45:00
Every 10 minutes, for 30 minutes (3 sets) for times:
400 Meter Run
10 Burpee Box Jump-Overs (24″/20″)
15 Ring Rows w/ 1 sec pause at top
20 Alternating DB Snatch (50/35lbs)
20/15 Calorie Assault Bike
Goal Time: 6-7.5 minutes per round
Scale to: 200m/ 6 BBJO/ 10 RR/ 12 DB Sn/ 10 Cals
B. 50:00-55:00
Sled Drag 400m with Climbing Rope Attachment AHAP
Goal Time: < 5 minutes