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Workouts for Thursday, July 5th - Friday, July 6th - Saturday, July 7th

Workouts for Thursday, July 5th - Friday, July 6th - Saturday, July 7th

"Day by day, what you do is who you become" 

Thursday, July 5th 

Conditioning:

3 Rounds 

20 Push-Ups

40 Double Unders

 Right Into:

3 Rounds

30 Sit-Ups

30 Double Unders

Right Into:

3 Rounds

40 BW Lunges

20 Double Unders

*20 Minute Cap

*SX = 2x Singles

*BG = 1x Singles

 *Stimulus- move at a pace that allows you to take few breaks


Strength (Core):

:20 sec On /20 Rest for 4 Rounds

Russian Twists

Planks

Hollow Rocks


Friday, July 6th 

Strength: Deadlift

5 - 5 - 5 - 3 - 3 - 3

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


Conditioning:

3 Rounds for Time

250m Row

200m D-Ball Carry (100/70)

*SX = 70/50

*BG = 50/20

*12 Minute Cap


Saturday, July 7th 

In Teams of 2 (1 Working/1 Resting)

15 - 12 - 9 - 6 - 3 

Synchronized Burpees

Run 200m Together After Each Set

50 - 40 - 30 - 20 - 10

Double Unders

Sumo Deadlift High Pulls (95/65)

25 - 20 - 15 - 10 - 5

Cal Row

Thrusters (95/65)

*SX = 65/45, 2x Singles

*BG = 45/35, 1x Singles

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