Monday 7-6-20
3 Sets, Each For Time:
30 Wall Balls
20 Toes to Bar
20 Burpee Box Jump Step Down @ 24/20"
25 Hang Power Cleans @ 45/35#
-rest walk 3 min between sets-
Scaled options:
wallballs, goblet squat + press
t2b - lying toes to kb
bbjsd - burpee walking lunge or burpee broad jump
hpc - use db from floor; kb from hang
Tuesday 7/7/20
Option 1:
12x 500m Row @ 80-90% aerobic pace
rest walk 90 sec
Option 2:
8-12 sets: 400m Run @ 80-90% aerobic pace
rest 90-120 sec
Option 2:
2 minutes of moderately tough continuous work with whatever equipment you have available
(bike, run, row, ski)
Wednesday 7/8/20
3 sets:
A1. 15-20 KB/DB/BB Front Racks @ 2020 tempo
rest 45 sec
A2. 6-9 upper body pull @ 2111 tempo
rest 45 sec
**bent over row w/ db, kb or barbell is recommended
3 sets:
B1. 8-12 Bench Press @ 4011 tempo
rest 45 sec
B2. 15-20 RDL's @ 2010 tempo
rest 45 sec
**scale to floor press or seated press
- use db/kb or barbell
+
5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Alternating DB Thrusters
*30 Double Unders between each set
Thursday 7/9/20
Tabata-Forged:
(20 sec work, 10 sec rest x 8 intervals)
Station 1: KBS or db Russian swing
rest 2 min
Station 2: Burpees
rest 2 min
Station 3: Deadlits
single arm kb suitcase, kb/db sumo dl, barbell dl @ light weight, sandbag
rest 2 min
Station 4: Dips
modify with bench/chair dips
rest 2 min
Station 5: Core
2 intervals - hollow rocks
2 intervals - flutter kicks
2 intervals - straight leg sit-ups
2 intervals - russian twist w/feet off ground, not crossed
Friday 7/10/20
For time:
Run 400m run
21 power cleans
Run 400m
15 power cleans
Run 400m
9 power cleans.
*chose a weight that you can do 2 big sets or very fast singles without hesitation
*push the runs, goal is to start 85-90-90+% on the runs