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Workouts for Monday, July 9th - Tuesday, July 10th - Wednesday July 11th

Workouts for Monday, July 9th - Tuesday, July 10th - Wednesday July 11th

"Be thankful for what you are now, and keep fighting for what you want to be tomorrow." 

Monday, July 9th 

Strength: Every 2:30 For 15 Minutes

Bench Press 5 - 5 - 5 - 3 - 3 - 3

*Work Between 70% and 90% 3RM (Same Weight as Last Week)


Conditioning:

“2018 Open Demo Workout 18.0”

21 - 15 - 9

DB Snatches (50/35)

Over-Dumbell Burpees

*8 Minute Cap


Tuesday, July 10th 

Conditioning:

5 Rounds for Time

400m Run

20 BDall Lunges

*20 Minute Cap

*DBall Must be Front Loaded

*RX+ = 130/100

*RX = 100/70

*SX = 70/50

*BG = 50/30


Wednesday, July 11th 

Strength: Every 2:30 for 15 Minutes

Deadlift 5 - 5 - 5 - 3 - 3 - 3

*Work Between 70% and 90% 3RM  (Same Weight as Last Week)


Conditioning:

3 Rounds For Time

30 Double Unders

15 Toes to Bar

*10 Minute Cap

*SX = Knee Raises, 2x Singles 

*BG = Knee Raises, 1x Singles

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