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Workouts for Monday, July 2nd - Tuesday, July 3rd - Wednesday, July 4th

Workouts for Monday, July 2nd - Tuesday, July 3rd - Wednesday, July 4th

"A little progress each day is what it's all about" 

Monday, July 2nd 

Strength: Bench Press

1 Set Every 2:30 For 15 Minutes

5 - 5 - 5 - 3 - 3 - 3

Start at 70% 3RM and Build to 90% 3RM

Conditioning: For Time:

100 KB Snatches (50 Right, 50 Left)

EMOM 5 Burpees (Including The Start of The Workout)

*12 Minute Cap

RX = 53/35

SX = 35/26

BG = 26/18

*Stimulus: Pick a Manageable Rep Range for Each Minute. Work at 80 - 85% Max Capacity

 

Tuesday, July 3rd 

Strength: EMOM x 10

1 Clean & Jerk @ 65%1RM


Conditioning: 4 Rounds for Time

20 Alternating Pistols

20 Sit-Ups

*15 Minute Cap

*SX = Pistols to Box

*BG = Step Ups

*Stimulus: Movements Should Be Close to, if Not Unbroken. Scale Accordingly.


Wednesday, July 4th : 

*8:30am and 9:30am Classes Only Today* 

Partner Workout (1 Working/1 Resting) 

“Badger”

3 Rounds for Time

30 Squat Cleans (95/65)

30 Pull-Ups

800m Run (Together) 

*SX = 65/45, Jumping Pull-Ups

*BG = 45/35, Ring Rows

*45 Minute Cap

Stimulus: Weight Should be Light, and Pull-Ups Should Be Done in Big Sets


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