Monday 7/19
Death by STRICT Pull-Up
MIN1 - 1 pull-up
MIN2 - 2 pull-ups
MIN3 - 3 pull-ups
MIN4 - 4 pull-ups
………………..until you can no longer perform a pull-up
MODS: Banded Pull-ups & Ring Rows (MAKE THEM CHALLENGING)
Then
For Completion:
30 Perfect Push Ups
Then
AMRAP6
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating V-Up (9 each)
Tuesday 7/20
E6MIN30 (5 Rounds)
100 Meter KB/DB Suitcase Carry R (10 Air Squat penalty if you sit the weight down)
10 Alt Single Arm Snatch (5/5)
100 Meter KB/DB Suitcase Carry L (10 Air Squat penalty if you sit the weight down)
400 Meter Run
Then
Core Circuit - Coaches Choice
Wednesday 7/21
15 Minutes to work up to a heavy set of 3 Strict Press
Then
5 Rounds:
30 Kettlebell Swings in 1MIN (Goal to use #70/#53)
*Rest 1MIN*
A penalty for each swing not completed. After all 5 rounds are completed, perform 1 Length Gimme Gimme for each penalty.
Thursday 7/22
Teams of 2
(SEE SOLO OPTION BELOW)
0-8MINS
P1: 400m (or 2MIN cardio effort)
P2: AMRAP
5 DB/KB Hang Squat Cleans
5 DB/KB Push Press
10 Seated Leg Raises
*Partner 1 picks up where Partner 2 left off*
*2MIN Rest*
10-18MINS
P1: 400m
P2: AMRAP
10 DB/KB Front Squats
10 DB/KB Snatches (5/5)
5 Plank Ups
*Partner 1 picks up where Partner 2 left off*
SOLO OPTION:
After each round of the AMRAP, do 400m (or 2MIN Cardio effort) resting 2MIN between both segments along with the teams.
Then
10MIN Sprint Relay w/partner
:30's of shuttle sprints
:30 of rest
1 works / 1 rests
Friday 7/23
5 Rounds
Turkish Get-Up
2 reps per side each round
Increase weight each round if able
Then
5 Rounds
12 Box Jumps
8 Alt DB Thrusters
6 Push Up + DB Drag https://youtu.be/k8-JeTgQsCs
Rest 1MIN between Rounds
Saturday 7/24
9AM - Coaches Choice
Sunday 7/25
Coaches Choice
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