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Workouts for Thursday, July 19th - Friday, July 20th - Saturday, July 21st

Workouts for Thursday, July 19th - Friday, July 20th - Saturday, July 21st

"Every great story happened when someone decided not to give up." - Spryte Loriano


Thursday, July 19th 

Conditioning:

5 Rounds

3 Minutes Work/3 Minutes Rest

500/400m Row

Max KB Swings in Remaining Time

*Score = Total KB Swings

*Stimulus: Each Round Should Be A Sprint


10:00am HIIT Class

8 Min AMRAP

-200m Run

-10 Burpee DB Clean to Press


Rest 3 Minutes


8 Min AMRAP

-200m Run

-15 T2B (Scale: Knee raises, Toes to Rig)


Rest 3 Minutes


8 Min AMRAP

-200m Run

-20 Alternating DB Snatches 


Rest 3 Minutes


In 5 Minutes Complete:

-400m Run

-20 KB Goblet Squats

-Max Reps KB Swings


Friday, July 20th 

Strength:

15 Minutes to Find a 1RM Bear Complex

1 Clean +1 Front Squat + 1 S2OH + 1 Back Squat + 1 S2OH


Conditioning: 

10 Hang Squat Cleans (135/95) or 50%1RM

30 Double Unders

10 Burpees

8 Hang Squat Cleans (165/105) or 60%1RM

30 Double Unders

8 Burpees

6 Hang Squat Cleans (185/125) or 70%1RM

30 Double Unders

6 Burpees

4 Hang Squat Cleans (205/135) or 80%1RM

30 Double Unders

4 Burpees

2 Hang Squat Cleans (225/155) or 90%1RM

30 Double Unders

2 Burpees

*20 Minute Cap

*Stimulus: The Lifts Should Get Close To Your 1RM. Move Through the DUs and Burpees


Saturday, July 21st 

Conditioning:

Teams of 2 (1 Working/1 Resting)

Partners Work 30 Seconds at a Time

100 Double Unders

80 Sit-Ups

60 KB Lunges (70/53)

40 KB SDLHP (70/53)

20 DBall Ground to Shoulder (100/70)

40 KB SDLHP (70/53)

60 KB Lunges (70/53)

80 Sit-Ups

100 Double Unders

 

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