Friday 7.3


Warm-up

1 minute Samson stretch (each side)

1 minute Pigeon stretch (each side)

1 minute Roll out T-Spine

3 Sets:

5 Thrusters (unloaded barbell)

10 Ring Rows

25 Jumping Jacks


Strength, EMOM 10 MINS:

Even: 12 T2B

Odd: 6 Front squats (40-60%)

Conditioning, 4 Rounds for time (20minute cap):

15 Cleans…squat cleans! (115/75)

25 Wall Balls (20/24)

50 Double-unders

Thursday 7.2


Warm-up, 4 Sets:

4 Inch Worms + 3 Push-ups

8 Hollow Rocks

8 Renegade Rows


EMOM x 5 Rounds (24 minutes):

Min 1: AMRAP Calories, Row or Bike

Min 2: AMRAP Sit-ups

Min 3: AMRAP Burpees

Min 4: AMRAP V-ups

Min 5: Rest

Wednesday 7.1


Warm-up, EMOM 5 MINS:

Min 1: .30 High Knees + 10 Tuck Jumps

Min 2: .30 Butt Kickers + 10 Lunges

Min 3: .30 Groiners + 10 Supermans

Min 4: .30 Plank + 10 Sit-ups

Min 5: .30 Jumping Jacks + 10 Presses


Strength, 5 sets:

DeadLift (touch and go) x 8-10 reps (50-60%)

Rest 60-90 seconds after each set.


Conditioning, EMOM 18 MINS:

Min 1: 10 Slam Balls

Min 2: 12 Glute Bridges (weighted)

Min 3: 14 Russian Kettlebell Swings (70/53)

Tuesday 6.30


Warm up, 5 minute flow:

6 Burpees

7 Ring Rows

8 Plank To Push-up


Strength, 4 sets:

8 Tempo Floor Press

Rest 30 sec.

8 Renegade Rows w/ Push-up (R+L=1)

Rest 1 minute


Conditioning, Amrap x 20:

Max unbroken, Strict press (115/75)

400 meter Run

Max unbroken, Pull-ups

400 meter Run

Max Unbroken, Push Press

400 meter Run

Max Unbroken, C2B Pull-ups

400 meter Run

Max Unbroken, Push Jerk

400meter Run

Monday 6.29


Warm up:

10 Alt. Mobility lunges w/ twist

5 Inch worm Up/Down Dog

10 Sumo Squat to Stand (holding feet)

2 sets:

10 Good mornings (empty BB)

10 Mountain climber Push-ups

10 Sumo DL High Pulls (Empty BB)


Strength, Back Squat:

15-12-10-8-6

Start at a light weight with the intent to increase each set.


Conditioning, For time:

42-30-18

Front Rack Lunges (95/65)

Calorie Row or Bike