July 24-July 31
Updated: Jul 25
DE-LOADED!
Monday
A. Snatch Grip Deadliftsx8x4
B. Front Rack Box Step Upsx6/6legx4
Every 5 min for 4 sets
25/20 cal Bike
10 Bar Facing Burpees
10 Thrusters
Rounds should be 2:30-3:30 min
Tuesday
A. Single Arm DB Strict Pressx6/6x4
B. Core:
3 rounds
20 sec side plank/side
12 alternating Deadbugs
6 push up to downward dog
5 rounds
15/10 cal row
50 DU
10 Snatch
6 Ring MU or 6 Dips+6 Pull up
3 minute easy machine
Wednesday
A. Power Clean+Power Jerk
3+3x2
2+2x2
1+1x2
B. Back Rack Walking Lungesx8/legx4
3 rounds
400M Run
20 Squat Cleans
Thursday
3000M Ski
Rest 2 min
Then
500M Ski
Rest 1 min
x3
Friday
A. DB Benchx12x3
B. Strict Pull up (CTB if possible)x5x3
C1-Skull Crushersx8x4
C2-DB Bent Over Rowx8x4
30 T2B
75 FT Double KB OH Lunge
20 T2B
50 FT Barbell OH Lunge
10 T2B
25 FT Double DB Lunge
Saturday
Every teammate must complete
600 M Row
400 M Run
200 M Farmers Carry
100 M Walking Lunge
50 M Handstand Walk (40 Shoulder Taps)
25 Cals on AB
Sunday
EMOM 28
1-12/9 Cal Bike
2-8 Deadlifts+8 Burpees
3-12/9 Ski
4-15 GHD