Friday 7.31


Warm-up

10 Leg Swings Front to back (10 ea)

10 Lateral Leg Swings (10 ea)

10 sumo squat to reach (5 ea)

Followed by…

(.30 on, .30 off)

High Knees

Butt Kickers

Glute Bridges

Air Squats


Strength

3-4 sets:

10 Reverse Lunge steps, Right leg

10 Reverse Lunge steps, Left leg

10 Back Squats


Use a light enough weight where you don’t have to drop or rack the bar.



Workout

For time:

30-20-10

Alt. DB/KB step-ups (35/20)

Calorie Row or Bike

Russian KB/DB Swing (“heavy”)



Sub for Rowing or Bike:

Run 800meters

Run 400meters

Run 200meters

Thursday 7.30


Warm-up

5 minute Jog

Then 2 Sets:

10 Lateral Hops

10 Scorpions

10 Iron Crosses

20 Mountain Climbers


Workout

In 3 mins:

50 Double-unders

AMRAP in time remaining:

10 Push-ups

10 Alternating DB Snatches


Rest 1 minute

***Repeat 4 rounds***

Wednesday 7.29


Warm-up

2 sets:

L-Sit Strict Pull-up x 4 reps

Inch Worm (keep midline tight) x 6 reps

Mobility Lunge with twist x 8 reps

Reverse Snow Angels x 10 reps

Glute Bridges x 12 reps (5 sec. hold @ top each rep)



A.

10 Minutes to Build to a heavy single DeadLift.

-Also a great time to work on little technique!


B.

AMRAP 15 MINS:

6 Deadlifts (135/95 -or- 40-45% of your heavy single)

9 V-ups

12 Box Jumps

Tuesday 7.28


Warm-up

400m Jog

3 Sets:

20 Jumping Jacks

10 Alt. Plank Level Changes

10 Bent over Rows

10 Strict Press



10 Rounds:

200m Run

3 Burpees

4 Hang Power Cleans

5 Push Press


BARBELL: 135/95

Dumbbells: 50/35

Sandbag: 70/50

Kettlebells: 53’s/35’s

Monday | July 27th


• Warm-up •


3 Sets:

10 Jump Squats

100m Run

.30 Plank

10 Supermans


• Workout of the day •


EMOM 20 MINS:

Min 1: 10 Goblet Lunges with Twist*

Min 2: 15 Weighted Sit-ups*

Min 3: 10 Goblet Front Squats*

Min 4: 15 Russian Twists (R+L=1 rep)*


*Using Slam Ball, Medball, Kettlebell, or Single DB