July 5-July 10
Tuesday
4 rounds
50 FT Farmers Carry-heavy
5 Muscle ups, Dips or HIgher skill Press
50 FT Farmers Carry
rest 3 minx4
10 min AMRAP
10 Power Snatch@75/55
10 T2B
10 Bar Facing Burpees
75/50 Cal Bike
150 DU
75/50 Cal Ski
150 DU
1 Mile Run
150 DU
Rest 5 minx2
Wednesday
12-9-6
Deadlifts@heavy
Strict HSPU or equivalent
6 rounds
2 minutes on clock:
100-200M Run (Aim for 1 min or less)
AMRAP box jump overs
Rest 1 min
4 sets
15 Good Mornings
60 sec Sandbag Carry
Thursday
10 min EMOM
Min 1-8 DB Floor Press
Min 2-12 DB Bent Over Rows
3 sets
20 Shoulder Taps
15 Reverse Crunches
45 Second Ring Plank
5 sets-1 set every 3 minutes
20/15 cal Row
20/15 Cal Ski
Friday
A. Power Snatch+Snatch
2+1@75%
rest 60
1+1@80%
rest 60
1+1@85%
rest 3 minx2
B. Squat-4 sets
1 FS with 2 sec pause at bottom@70-75%
rest 15 secs
2 BS with no pause-use FS weight
rest 3-4 min
4 Rounds
400M Run
5 Power Clean@155/105
2 Rope Climbs
Saturday
35 min
60 cal Row
Up and back sled push@heavy
20 MU, CTB, Pull ups
240 DU
15 Dball box overs
200 FT HSwalk/bear crawl