Week of 7/1/24 - 7/5/24

Week of 7/1/24 - 7/5/24


Monday - 7/1/24
Power Clean:

  • 3-3-3-3-3 | Increasing

10 Minute AMRAP:

  • 10 Hang Power Cleans (135/95 lbs)  

  • 10 Toes to Bar

    • Score = Total Rounds + Reps  

    • Rx1= 115/75 lbs  

    • Rx3= 155/105 lbs


Tuesday - 7/2/24
5 Rounds - For Time:

  • 1000m Bike    

  • 6 Turkish Get-ups (40/25 lbs) (3 each arm)

    • Score = Total Time  

    • Rx1= 30/15 lbs  

    • Rx3= 50/35 lbs


Wednesday - 7/3/24
Back Squat:

  • 5 x 5 | Same Weight    

    • 2 Min Rest

    • Score = Weight

Tabata - Not Alternating
8 Intervals of 20" Work + 10" Rest at Each Movement

  • Eye Level KB Swings (24/16 kg)  

  • Sit-ups

    • Score = Lowest Score of 8 rounds ( 2 scores)

    • 1 Minute Rest between Movements  

    • Rx1= 16/12 kg  

    • Rx3= 32/24 kg


Thursday - 7/4/24
"Crain"
2 Rounds - For Time:

  • 34 Push-ups

  • 34 Deadlifts (135/95 lbs)

  • 34 Box Jumps (24/20")

  • 34 Clean & Jerks (95/65 lbs)

  • 34 Burpees

  • 34 Wall-Ball (20/14 lbs)

  • 34 pull-ups

    • 50y Sprint after each movement (7 per round)

    • Score = Total Time


Friday - 7/5/24